CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

10 Spiderman Lunge Rotations (each side)

10 Thoracic Twists holding a Squat

10 Scap Retractions

100m Jog


FIT: Metcon (Time)

For Time:

1 Mile Run

50 Thrusters 20kg/15kg

30 Chest to Bar Pull-ups


PERF: Metcon (Time)

For Time:

2000m Row

60 Pistols

15 Bar Muscle-ups

Extra Credit

STR: Metcon (No Measure)

3 Supersets of:

5 Strict Pull-ups

5 Strict Bar Dips

5 Ring Rows

5 Push-ups

60s Rest
Movements should be performed slow and controlled. Scale to bands if needed.

SKILL: Handstand Walk

Spend 10 minutes practicing handstand walks. Use shoulder taps against the wall to help.

COND: Metcon (3 Rounds for time)

3 Sets

400m Max Effort Run

2min Rest

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