Friday 070918

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)

200m Jog

20 Banded Good Mornings

15 Air Squats

10s Active Squat Hold

5 Inch Worms

10s Active Squat Hold

15 Air Squats

20 Banded Good Mornings

200m Jog

Fitness & Performance

Deadlift (7-7-7)

Fitness

FIT: Metcon (Time)

For Time:

90 Sit-Ups

600m Run

30 Burpee to 6″ target

Performance

Metcon (Time)

For Time:

90 Sit-Ups

600m Run

30 Muscle-Ups

Extra Credit

STR: Back Squat (1 Rep Max)

SKILL: Metcon (No Measure)

Seated Straddle

5 Minute hold

COND: Metcon (Time)

For Time:

50 Strict Handstand Push-Ups

*Scale to a 5min AMRAP of Handstand Holds

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