Monday 100918

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 Banded Good Mornings

10 Banded Monster Walks

5 Squat Jumps

50 Skips

Fitness & Performance

Back Squat (3 Rep Max)

You will only have 15 minutes to find your 3 rep max.

Metcon (Time)

For Time:

150 Double Unders

35 Box Jump Overs

100 Double Unders

30 Box Jump Overs

50 Double Unders

25 Box Jump Overs

Box Jump – 24″/20″

Extra Credit

STR: Back Squat (15-15-15)

3 Sets of 15 Speed Squats.

Use 50% of your 3 rep max.

SKILL: Metcon (No Measure)

Spend 10 minutes practising either Double Unders or Triple Unders.

COND: Metcon (Time)

3 Rounds

40m Bear Crawl

20m Burpee Broad Jump

10m Handstand Walk

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