05/15/17

Warm-up

20 calorie airdyne then
3 rounds
6 wall balls
6 ice cream makers
6 burpees

Back Squat (55%x5, 62.5%x5, 67.5%x3x10; 3 min rests )

all percentages are calculated using your working max

Metcon (Time)

5 rounds
15 wall balls 11/10'
15 pull ups
15 no push up burpee

*no push up burpee involves sprawling out so chest/hips/quads are in alignment, no   jump up top is needed

ITASA

Gymnasty

Got pullups ?  = test max pullups > 50 pullups.com prescription

Don’t Got Pull ups ?

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

Mobility –

2 min couch stretch per leg

2 min calve stretch per leg

5 attempts at a wall squat

www.youtube.com “ido portal squat”

CRx BB

1. front squat – 5x3 @ hap @ 3331 tempo ; 2 min rest
2. iso barbell horizontal pull – 5x3@3011 + 15 second pause on last rep ; 2 minrest
3. metcon – 4 rounds 8 lunges each leg 115/75 20 medball up and overs 30/20

Published on by crossfit reflexion.