05/02/17

Warm-up

20 cals airdyne then
3 rounds
8 perfect pushups
8 v ups

Bench Press (7x3 @ 75 % wm )

Metcon (Time)

6 rounds
20 hand stand teeters
12 toes to bar
30 unbroken double unders

*3 attempts to pass double unders then 5 burpees to move on

ITASA

1. support plank 3 min in as few sets as possible
2. iso handstand hold 5x60 seconds ; 2 min rest
3. windmill 3x6 ; 2 min rest
4. double under trainer - 3 sets of 1 min per side

CRx BB

1. overhead tricep extension 5x12 @ hap ; 2 min rest
2. laying toes to pole 5x12 ; 2 min rest
3. windmill 3x6 ; 2 min rest

metcon

4 rounds
8 pushups @ 3 second down tempo
16 russian swings 53/35
16 easy airdyne calories

Published on by crossfit reflexion.