Monday 094018

CrossFit CrossAxed – CrossFit


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)


Front Squat 35kg/25kg


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

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