Friday 020318

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

2 Rounds:

10 PVC dislocates

5 Single arm press or 3 Turkish get-ups each side

10 Kettlebell deadlifts

10 Air squats

10 Ring rows

Fitness & Performance

A: Shoulder Press (3-3-3)

B: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra Credit

COND: Metcon (AMRAP – Reps)

Recovery ride:

20 Rounds on Assault bike

40s Moderate pace

20s Slow pace
This should be a little uncomfortable, but not a flat out sprint.

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