Wednesday 28

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Run/Row/Ride

10 PVC Dislocates

10 Iron Cross Rotations

5 Inch Worms

Fitness & Performance

Metcon (AMRAP – Reps)

AMRAP 10mins

10 Power Snatches 40kg/30kg

10 Burpees

4 Rounds for Form

8 Glute Ham Raises

10 Strict Pull-ups
Add bands or scale to controlled hip extensions

Extra Credit

COND: Metcon (Time)

7 Rounds

1 Pegboard ascent

5 Deadball/Sandbag over the shoudler 65kg/45kg

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