Friday 270718

CrossFit CrossAxed – CrossFit

Warm-up

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

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