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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Posted on February 28, 2018 by robnoy
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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Category: WOD