Monday 180319

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Iron Cross Rotations

10 Scap Retractions

5 Push-ups

200m Jog

Fitness & Performance

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins:

30/20 Cal Bike

30 Push-ups

30/20 Cal Row

30 Push-ups

30/20 Cal Ski

30 Push-ups

Extra Credit

STR: Bent Over Row (3×10)

10-10-10 (heavy)

SKL: Metcon (Time)

5 Rounds

10 Strict Toe to Bar

10m Handstand Walk

COND: Metcon (Time)

For Time:

800m Run

40 Burpee Pull-ups

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