Thursday 030518

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 mins of rowing/ riding/ running

-Then-

2 Rounds

10 Push-up scap retractions

20 Side plank rotations

Fitness & Performance

Floor press (10-10-10)

Fitness

FIT: Metcon (AMRAP – Rounds and Reps)

9min AMRAP

9 Deadlifts (100/70kg)

9 Box jumps (24/20)

Performance

PERF: Metcon (Time)

2013 Regionals Event 5

21-15-9

Deadlift (142.5/92.5kg)

Box jump (30/24)
Strict 8min Cap

Extra Credit

STR: Metcon (Weight)

2 Rounds

2 min double KB farmers hold

-rest 2mins-

SKILL: Metcon (No Measure)

5 Sets

30s Wall Facing Handstand Hold

90s Rest

COND: Metcon (Time)

“In Partners”

4 Rounds

60 Cal Ski Erg

100m Sled Push
100m- up and back twice on concrete hallway

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