Wednesday 050918

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)

2 minutes of easy rowing or jogging (300-400m)

3 Rounds

10 Med Ball Squats

10 Single Leg RDL’s (5 each side)

10 Cossack Squats

Fitness & Performance

Metcon (Time)

3 Rounds For Time:

30 Wall Balls 20/14#

25 Toes To Bar

20/15 Cal Row

200m SandBag Carry

Extra Credit

STR: Metcon (Weight)

Strength:

Accumulate 5 mins Of A Dead Ball Bear Hug Hold

SKILL: Metcon (No Measure)

Skill:

Saddle Stretch – 5 mins

COND: Metcon (Time)

Conditioning

3 Rounds For Time:

10 Back Squats 120/80kg

5 Front Squats 120/80kg

*Scale the weight to be able to complete the 5 Front Squats unbroken. It is meant to be heavy.

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