Thursday 150318

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

20 Calf pumps

10 Spiderman lunge stretch + vertical rotation

10 Cossack squats

15m High knees
Do your high knees out toward the driveway, then continue to the 50m turnaround at a jog/jog back in

Fitness & Performance

Metcon (Time)

For time:

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m
Record total time taken, log splits in comments.

Extra Credit

STR: Hang Power Snatch (5-5-5-5-5)

Crossfit Development Squad

SQUAD: Warm-up (No Measure)

4 Rounds

100m Jog

5 Burpees

SQUAD: Metcon (Time)

0:00 – 400m Run

3:00 – 2 Rounds

14 Deadlifts

7 Burpees

7:00 – 3 Rounds

12 KB Swings

6 Ring Rows

10:00 – 4 Rounds

10 Sit-ups

5 Front Squats

15:00 – 400m Run

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