Monday 190218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Jog 100m

10 Single arm kettlebell overhead lunges (5 each hand)

5 Strict pull-ups

30s GHD superman hold

Fitness & Performance

Metcon (No Measure)

3 Perfect rounds:

21 Overhead squats 40/30kg

21 Hang to L-sit

21 Hip-back extensions
Move through this deliberately, but don’t race for time. Aim for each rep to be perfect

Metcon (Weight)

4x 100m Farmer’s carry

Rest 30s between efforts

Extra Credit

STR: Weighted Pull-ups (5RM)

then 3x max strict at bodyweight. Record each round in comments

COND: 5k Row (Time)

Max Effort 5k Row

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

400m Jog

60s Sampson Stretch each side

15 Air Squats (3 sec descend)

SQUAD: Metcon (Weight)

5 Sets of:

5 Back Squats

50m Single arm Overhead Carry
Small rest between sets. Add heaviest squat and carry combo together for your score

SQUAD: Metcon (No Measure)

3 Rounds for Quality

10m Inch Worms

10m Slow Bear Crawl

50m Jog

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