Friday 200418

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

15 Scap Retractions

10 Cossack Squats

5 Sit-ups

10 Cossack Squats

15 Scap Retractions

200m Row

Fitness & Performance

Metcon (Weight)

5 Sets

15-30s Hanging L-sit hold

30s Weighted superman hold

Fitness

FIT: Metcon (Time)

1000m Run Buy In

-Then-

3 Rounds

30 GHDSU

20 Push-ups

10 Pull-ups

Performance

PERF: Metcon (Time)

1000m Row Buy In

-Then-

42-30-18

Pistols

21-15-9

Bench Press 70/35kg

Extra Credit

STR: Metcon (No Measure)

Hamstring Stretch

(place leg on a jerk block and hold stretch for 2mins each leg)

SKILL: Metcon (Time)

3 Sets

Sub Max Plank Hold

25 Hip Extensions

COND: Metcon (Time)

For Time

250m Bear crawl

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