Friday 160218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC dislocates

5 Kettlebell press each arm

5 Kettlebell front squats each arm

5 Teapots each arm

Fitness & Performance

Overhead Squat (10-5-3-3-3-1-1-1-1-1)

Metcon (AMRAP – Reps)

3 Rounds as a superset:

Max reps ring rows

GHD superman hold

Extra Credit

COND: Metcon (No Measure)

Backward sled drags:

3 consecutive lengths (no rest) up + back, sled + bodyweight

Rest 3 minutes

Then,

6x 30m prowler sprints, sled + 50kg

Rest as required between prowler sprints

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

400m Run

500m Row

SQUAD: Dumbbell Press (12-12-12-12)

4 sets of 12

SQUAD: Metcon (AMRAP – Reps)

2 Rounds

1 min Max Effort Burpees

30s Rest

1 min Max Effort Jumping Squats

30s Rest

1 min Max Effort Burpees

30s Rest

1 min Max Effort Sit-ups

1:30 Rest

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