Tuesday 291019

CrossFit CrossAxed – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Monster Walks

10 Iron Cross Rotation

5 Muscle Cleans

Class

Overhead Squat (3-3-3-3-3-3-3)

Metcon (AMRAP – Rounds)

1 x 4 Minute AMRAP of “THE CHIEF”

3 Power Cleans

6 Push Ups

9 Air Squats

Weightlifting

WL: Clean (5-5-5)

No touch and go, reset after each rep.

Fast, crisp reps

Aerobic Conditioning

AC: Metcon (6 Rounds for time)

3 Rounds:

Run

400m

Rest 2 minutes

Run 200m

Rest 2 minutes

Metabolic Conditioning

MC: Metcon (Time)

21-15-9

Dumbbell Push Press 15kg/10kg

Strict Handstand Push-up
Scale to:

15-12-9

12-6-6

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