Thursday 140618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

50 Single Skips

5 Inch Worms

50 Single Skips

10 Scap Retractions

50 Single Skips

10 Squats

Fitness & Performance

The Ghost (AMRAP – Reps)

6 Rounds of:

1 minute of Rowing (cals)

1 minute of Burpees

1 minute of Double Unders

1 minute Rest

Extra Credit

STR: Front Squat 3 Rep Max (3 Rep Max)

SKILL: Metcon (No Measure)

4 Sets:

3 Wall Walks

30s Handstand Hold (on last walk)

Rest 60s

Weightlifting

Front Squat

6 Reps at 55%

4 Sets of 6 Reps at 60%

Clean Pull

5 Reps at 70%

3 Sets of 5 Reps at 80%

Glute Ham Raise (8-8-8)

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