Tuesday 270218

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

30s Samson stretch each side

10 Iron cross belly down

10 Goblet squats

Fitness & Performance

A: Metcon (No Measure)

15 minutes practice of:

1-3 Wall walks

30s Superman hold in GHD

3-5 Strict ring dips

B: Metcon (Time)

‘Fast and Heavy’

21-18-15

Dumbbell thrusters

Run 400m after each set
Use the heaviest dumbbells you can thruster for 10 unbroken reps.

Extra Credit

STR: Hang Snatch (3-3-3-3-3)

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

2 Rounds

200m Jog

10 Cossack Squats

10 KB Deadlifts

SQUAD: Deadlift (8-8-8)

3 sets of 8 reps

SQUAD: Metcon (Time)

5 Rounds for Time

5 Deadlifts

7 Pull-ups

9 Sit-ups

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