Monday 260218

CrossFit CrossAxed – CrossFit


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

Leave a Reply

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

You are commenting using your 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 )

Connecting to %s

%d bloggers like this: