Thursday 251018

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 minutes of Rowing/Running/Riding

-then-

3 Rounds

10 Push-up Scap Retractions

5 Inch Worms

3 Burpee Broad Jumps

Fitness & Performance

1 Hang Power Clean + 2 Front Squats (1-1-1-1-1)

Build up weight and hit 5 heavy sets of the Complex

Metcon (Time)

For Time:

1000m Bike

75 Push-ups

50 Pull-ups

Extra Credit

STR: Push Jerk (3 Rep Max)

SKILL: Metcon (No Measure)

Spend 10 minutes working on being upside down

Spend 10 minutes practicing Double/Triple Unders.

COND: Metcon (5 Rounds for time)

Rowing

5x300m Sprints

Rest 2mins between efforts

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