Monday 190318

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Jog 200m

10 Scap retractions

10 PVC dislocates

5 Tea pots each side

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP:

5 Pull-ups

10 Push-ups

15 Sit-ups

20 Kettlebell swings 24/16kg

Performance

PERF: Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

2 Rope climbs

10 Ring dips

20 GHD sit-ups

Extra Credit

STR: Rack Pull (7-7-7)

Off blocks or spotters arms, 2″ below the knee. Let each rep come to a dead stop before pulling the next.

COND: Metcon (Time)

Row 3500m

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