05/19/17

Warm-up

20 cals airdyne
3 rounds
6 push ups
6 light deadlifts 95/65

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

Strict Press (55%x5, 62.5%x5, 67.5%x3x10 ; 2 min rests )

Metcon (Time)

3 rounds
25 cals airdyne
25 american kbs 53/35

ITASA

1. Box jumps – 5x15unbroken (train boundingif possible)

2. Plate situps – 5x15 @ heavy as possible ; 2 min rest

3. Suit case lunges 5x5 each leg @ hap ; 2 min rest

CRx BB

1. romanian deadlift - 12/10/8/6/12/12
2. good morning 5x12 @ 2011 ; 2 min rest
3. metcon 4 rounds 15 plate situps 25/15, 15 calorie row

Published on by crossfit reflexion.