Monday 211019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 Cal Echo Bike

10 Lunges

8 Cal Ski

5 Inch Worms

5 Strict Press

Class

Overhead Lunge (10m-10m-10m-10m-10m)

Overhead Walking Lunge

Metcon (Time)

Partner Workout:

In Partners

10 Rounds each, relay fashion alternating rounds.

RD – 1-5 Echo Bike Cals 10/8

10 Burpees

RD 5-10 Ski Cals 10/8

10 Burpees

Weightlifting

WL: Power Snatch (5-5-5)

Not touch and go, sharp crisp reps, resetting each time.

Gymnastics

GC: Metcon (No Measure)

EMOM x 5

4 Pull-ups

4 Chest to Bar Pull-ups

4 Bar Muscle-ups
Try not to come off the bar, scale to a series of movements where the last movement is your highest skill, ie ring row, kipping pull up, strict pull up.

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