Thursday 010318

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

10 Spiderman lunge + thoracic rotation each side (do all one side before switching)

5 Push-ups

10 Air squats

200m Jog

Fitness & Performance

A: Metcon (Time)

25-20-15-10-5

Burpee jump onto plate

Jumping alternating lunges

Wall balls 9/6kg

B: Metcon (No Measure)

5 Rounds, not for time:

10 Strict pull-ups

15 Hip extensions

Extra Credit

STR: Back Squat (2-2-2)

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

2 Rounds

10 Squats

20 Skips

10 Iron Cross Rotations

200m Jog

SQUAD: Push Press (5-5-5-5-5)

5 sets of 5 reps
Should be able to take this weight from the ground.

SQUAD: Metcon (AMRAP – Rounds)

AMRAP 5mins

5 Hang Power Cleans

5 Push Press

50m Sprint
Unbroken on barbell

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