Wednesday 260918

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 Rounds

20 Monster Walks (each side)

10 Scap Retractions

10 Squat Jumps

10 Push-up Scap Retractions

100m Jog

Fitness & Performance

Pause Back Squat (10 Sets of 2 Reps (5 second pause))

Metcon (Time)

“In Partners”

3 Rounds

400m Run

50 Wall Balls 20#/14#

Extra Credit

STR: Bench Press (20-15-10-5)

Building each set

SKILL: Metcon (Time)

For Time:

50 Handstand Push-ups

COND: Metcon (AMRAP – Reps)

AMRAP 5mins

15/10 Cal Bike

10 Burpees

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