CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Calf Pumps

10 Iron Cross Rotations

5 Goblet Squats

30s Dead Bug

Fitness & Performance

Metcon (Time)

400m Run

12 Power Cleans 90kg/60kg

400m Run

9 Power Cleans 90kg/60kg

400m Run

6 Power Cleans 90kg/60kg

Rest 5mins

25/20 Cal Bike

24 Dumbbell Squats 22.5kg/15kg

25/20 Cal Bike

18 Dumbbell Squats 22.5kg/15kg

25/20 Cal Bike

12 Dumbbell Squats 22.5kg/15kg

Extra Credit

SKILL: Metcon (AMRAP – Rounds)

AMRAP 15mins

5 Box Jumps 40″/32″

25 Triple Unders

COND: Sprint #6 (Time)

21-15-9

Dumbell Thruster 22.5kg/15kg

Pull-up