CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

Jog 400m

-Then-

5 Strict pull-ups

10 Hip extensions

10 PVC dislocates

10 PVC overhead squats

Fitness

FIT: Power Clean (2-2-2-2-2-2-2)

Performance

PERF: Hang Snatch (2-2-2-2-2-2-2)

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP:

10 Dumbbell push press 15/10kg

20 Double unders

Extra Credit

SKILL: Metcon (Time)

7 Rounds:

10 Strict ring dips

10 GHD sit-ups

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

3 Rounds

25m High Knees

25m High Heels

50m Jog

15 Squats

SQUAD: Metcon (AMRAP – Rounds and Reps)

Part 1.

AMRAP 6mins

15 Sit-ups

10 Squats

5 Push ups
Rest 3mins before Part 2.

SQUAD: Metcon (AMRAP – Rounds and Reps)

Part 2.

AMRAP 6mins

3 Unbroken Hang Power Cleans AHAP

3 Burpees
Build up to a heavy 3 hang power clean prior to Part 1. Must be completed unbroken