Friday 160318

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

30s Assault bike

10 Barbell good mornings

15 Russian swings

Jog 100m

Fitness & Performance

Hang Clean (3-3-3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Strict pull-ups

10 Deficit push-ups
Place your hands up on plates for the deficit push-ups to get a stretch through the chest.

Extra Credit

SKILL: Metcon (No Measure)

Iron scap protocol on Crossover Symmetry

COND: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

15cal Row

15cal Bike

15cal Ski
Less about lighting yourself up, more about moving at a steady pace.

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