Friday 130418

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)


5 Rounds

5 Bottom-up KB Press each side

10 Lunges

10 Iron Cross Rotations


False Grip Progressions

Fitness & Performance

Metcon (No Measure)

3-5 Sets of:

5 Strict Handstand Push-ups (wall facing)

5 Strict Muscle-ups
Scaling Options:

HSPU – Use 1 abmat to decrease range of motion or sit down with legs out straight and perform a set of 7 Dumbbell Press

Muscle-up – If you can, perform 1 or 2 strict reps and finish the remainder of the set with kipping. Otherwise you will work through banded/feet assisted transitions with an optional dip.

This will definitely test to see where your gymnastic level is at.

Metcon (Time)

For Time:

60 Wall Balls 20#/14#

400m Run

20 Muscle-ups
10 minute cap on workout.

If muscle-ups aren’t quite at the ability for 20 reps in a row, please scale down to 20 Burpee Bar Touches.

Extra Credit

COND: Metcon (Calories)

30 minute light Assault Bike ride.

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