Tuesday 041218

Announcements

Semper Paratus Teams 2019 is live. Grab a team and register asap so you do not miss out.

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Good Mornings

10 Monster Walks (forward and backwards)

10 Scap Retractions

5 Pull-ups

100m Jog

Fitness & Performance

Metcon (Weight)

EMOM x 20

Odd – 3 Back Squats

Even – 1 Round of Cindy
1 Round of Cindy:

5 Pull-ups

10 Push-ups

15 Air Squats

Extra Credit

SKILL: Metcon (No Measure)

5 Supersets

30s Handstand Hold

60s Plank

90s Rest

COND: Metcon (AMRAP – Rounds)

AMRAP 10mins

3 Deadball Cleans

9 Cal Assault Runner

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