CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

30s Sampson Stretch each side

5 Windmills each side

10 Cossack Squats

150m Row

Fitness & Performance

Back Squat (5-5-5-5-5)

5 sets of 5 reps

Metcon (Time)

For Time:

400m Farmers Carry 32kg/24kg
Goal should be to complete with only 3 breaks.

Extra Credit

STR: Bench Press (10-10-10)

Superset with max strict pull-ups

STR: Glute Ham Raise (10-10-10-10)

Ask a coach for help on the movement if you are unsure.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: