Monday 260218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

10 Cossack squats

10 PVC Dislocates

5 Scap retractions

5 Strict pull-ups

Fitness & Performance

CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Perform 12 alternating overhead lunges instead of walking lunges

Extra Credit

SKILL: Metcon (Time)

2 Rounds:

20 Muscle-ups

7 Rope climbs
Scale as required to allow a decent 10-15 minutes of muscle-up and rope climb practice

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

30s Sampson Stretch

10m Bear Crawl

10 Air Squats

100m Jog

SQUAD: Front Squat (8-8-8)

3 sets of 8 reps

SQUAD: Metcon (AMRAP – Rounds)

AMRAP 5mins

5 Front Squats

10 Push ups

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