Tuesday 050618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Iron Cross Rotations

10 Scap Retractions

10 Hollow Rocks

100m Jog

Fitness & Performance

Metcon (No Measure)

3 Supersets

10 Single Arm DB Press (each side)

10 Single Arm DB Bent Over Row (each side)

30s Active Hang

30s Side Plank (each side)

Metcon (AMRAP – Reps)

“In Partners”

AMRAP 15mins

3-6-9-12-15 etc…

Box Jump Over 24″/20″

Single Arm DB Hang Clean and Jerk 22.5kg/15kg
Partners each (alternating) do the round of 3, 6, 9 and 12 and then they may split the reps up as needed.

Extra Credit

SKILL: Metcon (No Measure)

4 Sets:

5 Wall Walks

60s Plank Hold

COND: Metcon (Time)

For Time:

3000m Row

At the start if each minute (including 0:00) 3 Power Cleans 60kg/40kg

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