05/09/17

Warm-up

20 cals airdyne with just arms then
3 rounds
5 push ups
15 jumping jacks

Metcon (Distance)

Seated Medball Chest pass prep/test

10 min warm up with partner chest passing med ball back and forth progressively farther.

5 attempts to get max seated medball chest pass.
"see video"

Metcon (Time)

10 rounds

3 strict - 4 kippinghspu

7 toes to bar

30 unbroken double unders

25 min cap

*unbroken set attempt means 3 tries after which 5 burpees will allow entry to next round

*athlete must declare to coach "strict" or "kipping" once declared athlete may not switch

ITASA

Got dips ?

5x5 dips @ hap @ 3011 ; 2 min rest on rings or bar

3x3 negative dips @ hap @ 5011 ; 2 min rest

Don’t got dips ?

5x12 box dips @ 3011 ; 2 min rest

Gymnasty –

5x3 strict toes to bar or 5x7 strict laying toes to pole @ 3011 ; 2 min rest

Mobility –

2 min banded bow and arrow stretch

2 min barbell front rack stretch

2 min hand backward forearm stretch

CRx BB

1. Bench press - 12/10/8/6/12/12 @ hap
2. plate pushup - 5x3@ 3011 @ hap ; 2 min rest
3. overhead tricep ext - 12/10/8/6/12/12

metcon -

125 cals on airdyne with just arms
emom - 8 mountain climbers

Published on by crossfit reflexion.