CrossFit CrossAxed – CrossFit
Warm-up (No Measure)
10 Banded Good Mornings
5 Ring rows/pull ups
Hollow Arch Rolls (30)
Practising going from a Hollow Body to a Superman position aka Hollow Arch Rolls.
If proficient complete 30, if not practice for 10 minutes
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
15 CTB Pull Ups
10 Sandbag Cleans 65kg/45kg
3 Stop Snatch, stop just off ground, at knee and at pockets then complete the lift. Do this 3 times for 4 sets
Handstand Walk (10m)
10 Min AMRAP
Accumulate max distance of an unbroken 10m Handstand walk
If unable to handstand walk for 10m just go as far as possible each attempt. If you are still working on your handstand walk then spend 10 minutes of deliberate practice ie wall walks, shoulder touches or around the worlds on a box. Deliberate practice is not 10 minutes of falling over…..