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
Like this:
Like Loading...
Related
Leave a Comment
Posted on January 2, 2019 by robnoy
Thursday 030119
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
Share this:
Like this:
Related
Category: WOD