Friday 24/08/18

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Row / Run / Bike

10 Banded Good Mornings

10 Iron Cross Rotations

5 Push Ups

Fitness & Performance

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

1000m Row (Time)

Max Effort 1000m Row

Extra Credit

STR: Bench Press (10-10-10)

3 Sets building heavy

SKILL: Metcon (Time)

Accumulate

200 Handstand Shoulder Taps

COND: Metcon (4 Rounds for time)

Running

5 x 400m
Hold goal 1 mile pace

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