Wednesday 160518

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

5 Inch Worms

10 KB Swings

5 KB Push Press (each arm)

100m Row (75% pace)

Fitness & Performance

3 Position Power Clean

1 Rep from High Hang

1 Rep from Hang

1 Rep From 3 Inches below the knee
Spend 20-25mins working through sets. This is not for a max weight as this movement is meant to help speed and technique.

Metcon (Time)

For Time:

21/15 Cal Assault Bike

15 Burpees

200m Sprint

Extra Credit

STR: Press (1-1-1-1-1)

5 Heavy Singles

SKILL: Metcon (Weight)

5 Sets:

30 Hollow Rocks

2 Turkish Get-ups each side

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