09032019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds,

10/8 cal Echo bike sprint

5 Push Ups

3 Wall Walks

10 Lunges

CrossFit Games Open

Metcon (Time)

For time:

200-ft. dumbbell overhead lunge

50 dumbbell box step-ups

50 strict handstand push-ups

200-ft. handstand walk

50-lb. dumbbell, 24-in. box

Time cap: 10 minutes
Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box

Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Women use 35-lb. dumbbell and 20-in. box, perform

front-rack lunges, 5-in. elevated strict HSPU and bear

crawl

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform

overhead lunges, strict HSPU and handstand walk

Girls use 20-lb. dumbbell and 20-in. box, perform

overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Girls use 20-lb. dumbbell and 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU and bear crawl

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, perform

overhead lunges, 5-in. elevated strict HSPU and

handstand walk

Women use 20-lb. dumbbell and 20-in. box, perform

overhead lunges, 5-in. elevated strict HSPU and

handstand walk

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, perform

front-rack lunges, dumbbell strict presses (with two

dumbbells) and bear crawl

Women use 10-lb. dumbbell and 16-in. box, perform

front-rack lunges, dumbbell strict presses (with two

dumbbells) and bear crawl

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