Friday 310818

Announcements

In house competition day on September 29th
7am-2pm
Teams of 2, mixed or same sex
RXD and Scaled
Ask a coach for details

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Monster Walks (each way)

5 Inch Worms

10 Push-up Scap Retractions

100m Jog

Fitness & Performance

A: Metcon (Time)

2 Rounds

30 Wall Balls 20#/14#

30 KB Swings 32kg/24kg
At the 10 minute mark, complete Part B.

B: Metcon (Time)

150 Air Squats

100 Push-ups

50 Toes to Bar

Extra Credit

STR: Deadlift (1 Rep Max)

SKILL: Metcon (No Measure)

2 min Single Leg Hold each side

2 min Squat Hold

Pigeon Stretch 4 mins per side

COND: Metcon (Time)

Run 2 Miles
Not for time

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