Saturday

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

600m Jog

2 Rounds

10 Barbell Push Press

5 Barbell Front Squats

5 Burpees over Bar

Fitness

FIT: Metcon (Time)

10 Rounds

1-2-3-4-5-etc..

Pull-ups

10 Wall Balls 20#/14#

“Cash Out”

1 Mile Run

Performance

Extra Credit

PERF: Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Bar Muscle-ups

1-2-3-4-5-6-7-8-9-10

Handstand Push-up
Rx+ option:

5m Handstand Walk transition after each set of Bar Muscle-ups

SKILL: Metcon (No Measure)

5 Sets:

10 Hollow Rocks

10 V-ups

10s Hollow Hold

60s Rest

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