Wednesday 080519

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds

10 Thoracic Rotations in Lizard

10 Air Squats

5 Inch Worms

5 Front Squats

100m Jog

Workout

Squat Clean (3-3-2-2-1-1)

Metcon (Time)

27-24-21

Wall Ball 20#/14#

Box Jump 24″/20″

Extra Credit

STR: Bent Over Row (10-10-10-10)

SKILL: Metcon (Weight)

Turkish Get-up

3 sets of 5 each side

Windmill

3 Sets of 5 each side

STR: Metcon (Time)

For Time:

75 Hip Extensions

50 Cal Row

50 Hip Extensions

25 Cal Row

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