Monday 094018

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Scap Retractions

10 Spiderman Lunges

10 Med Ball Squats

100m Jog

Fitness & Performance

Metcon (Weight)

5 Supersets

5 Weighted Pull-ups

30-60s Superman Hold

Metcon (Time)

42-30-18

Front Squat 35kg/25kg

21-15-9

Pull-up
Rx+ option: Double KB Front Squats 16kg/12kg

Extra Credit

STR: Bent Over Row (10-10-10-10)

This is done with a Barbell

SKL: Ring Support (5 x ME, for Ring Support, 1 Sec = 1 Rep)

Max Effort Ring Support Hold

Superset with;

30 Hollow Rocks
Score the time for the ring support

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: