Friday 170818

Announcements

Body composition scans are on this Saturday, check your emails for link to book or ask a coach for more information.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Box Jumps

10 Russian KB Swings

10 Push Press

10 Lunges

10 Wall Balls

30 Skips

Fitness & Performance

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Aside from scaling movements and weights, try scaling the volume of reps. There a a couple of options to choose from:

“Naughty Forties”

“Dirty Thirties”

If scaling reps, make sure you keep the same reps across all 10 movements.

Extra Credit

COND: Metcon (Time)

Row 2000m

*Each minute 3 Burpees Over Rower
Starting at 1:00

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