Monday 210119

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30s Dead Bug

10 Good Mornings

10 Iron Cross Rotations

20s Moderate on Row/Bike

Fitness & Performance

Deadlift (Build to a 1 Rep Max)

Deadlift (1 Max Set at 75%, 1 Max Set at 65%)

Metcon (AMRAP – Reps)

AMRAP 8mins

10 OH Dumbbell Lunges 22.5kg/15kg

50m Sprint

10 Wall Balls 20#/14#

50m Sprint

Extra Credit

STR: Good Mornings (10-10-10-10)

Don’t go heavy, this is for accessory

SKILL: Tall Snatch

3-3-3 no misses

COND: Metcon (AMRAP – Reps)

AMRAP 10mins

18 Thrusters 20kg/15kg

54 Double Unders

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