Tuesday 260618

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Sampson Stretch

5 Med Ball Squats

3 Burpee Broad Jumps

100m Jog

Fitness & Performance

Metcon (No Measure)

3-5 Sets of:

10 Hollow Rocks

10 V-ups

10s Hollow Hold

10 Leg Raises

60s Rest

Metcon (Time)

For Time:

100 Wall Balls 20#/14#

50/35 Cal Row

30 Burpee Pull-ups
Scale reps if needed, we want the wall balls to be completed in as little sets as possible.

If using a band or ring rows for pull-ups, perform 5 burpees + 5 pull-ups for 6 sets.

Extra Credit

STR: Press (5-5-5-5)

SKILL: Metcon (No Measure)

5 Sets:

15-30s Handstand Hold

30 Hollow Rocks

COND: Metcon (5 Rounds for time)

Running

5 x 200m Sprints

Rest 45s Between

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