Saturday 240218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

20 Calf pumps

10 Wall balls

Jog 100m

10 Kettlebell swings

Row 30s

5 Strict pull-ups

Fitness & Performance

Metcon (AMRAP – Reps)

3 Rounds:

In a five minute window,

0:00-2:00 Run 400m, then max double unders in time remaining.

2:00-3:00 Dumbbell push press 15/10kg

3:00-4:00 Pull-ups

4:00-5:00 Dumbbell hang squat cleans
Rest 3:00 between rounds. Score is the total reps completed across all three rounds.

Extra Credit

STR: Weighted Dip (5-5-5-5-5)

Ring dips. Superset with 15-10 hip extensions

CrossFit Games Open

18.1: Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

MSTRS: Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

TEENS: Crossfit Games Open 18.1 Teens (Ages 14-15) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: