05/04/17

Warm-up

200 meter jog then
3 rounds
5 barbell front squats
5 barbell strict press

Front Squat (7x3@75% working max ; 3 min )

Strict Press(7x3 @ 75% working max ; 2 min )

Metcon (Time)

4 rounds
200 m jog
5 box step ups 20" each leg 35/26
10 overhead squats 95/65

ITASA

5x20 seconds activated shoulder hold; 60 seconds rest

5x3 bar pulls # 3011 ; 2 min rest

3x3 negative pullups @ 3011 ; 2 min rest

5x20 seconds activated shoulder hold ; 60 seconds rest

Accumulate 3 minutes of hollow hold

CRx BB

1. reverse lunge 5x12 @ hap ; 2 min
2. bicep curl barbell or dumbbell 5x12 @ hap ; 2 min
3. banded good morning 5x15 ; 1 min rest
4. chinese plank @ hap @ 2 min accumulated

metcon
5 rounds @ 50% effort
25 cal airdyne
60 second bear hug holding sandbag (does not have to be unbroken)

Published on by crossfit reflexion.