Friday 270718

CrossFit CrossAxed – CrossFit


Warm-up (No Measure)

3 Rounds

10 Partner Wall Ball Throws over pull-up bar (don’t go heavy)

10 Back Squats

5 Push Press

100m Jog

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

“In Partners”

AMRAP 22mins

32 Wall Balls 20#/14#

100m Sandbag Run 25kg/15kg

32 Deadlifts 125kg/85kg

100m SandBag Run 25kg/15kg

32 Handstand Push-ups

100m Sand Bag Run 25kg/15kg

Extra Credit

SKILL: Metcon (No Measure)

5 Sets

10 Controlled Scap Retractions

10 Dumbbell Bent Over Row

10 Dumbbell Single Arm Press

10 Controlled Push-ups

COND: Metcon (Time)

4 Rounds

5 Deadlifts 160kg/100kg

15 Cal Assault Bike

60s Rest

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: