Thursday 220218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Ring rows

10 Scap retractions

200m Jog

Fitness

FIT: Metcon (Time)

3 Rounds for time:

20 Strict pull-ups

30 Abmat sit-ups

Run 400m or Bike 800m

Fitness & Performance

PERF: Metcon (Time)

2 Rounds for time:

50 L-Pull-ups

50 Abmat sit-ups

Extra Credit

STR: Dumbbell Bench Press (5×10)

Decline dumbbell bench press

COND: Metcon (No Measure)

Sled Conditioning:

3x lengths up and back of backward sled drag @ bodyweight, rest 3 minutes, then 6 x 30m prowler sprints at 50kg (one red plate each side) as fast as possible.

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

100m row

100m Jog

10 Sit-ups

SQUAD: Metcon (Time)

5 Rounds

12 Deadlifts

50m Run

9 Hang Power Cleans

100m Run

6 Shoulder to Overhead

50m Run
20 minute Cap

SQUAD: Metcon (Time)

300m Row Sprint
20 minute Cap

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