05/21/17

Warm-up

20 calorie row then
3 rounds
8 jump squats
5 ice cream makers

Back Squat (60%x3, 67.5%x3, 72.5%x3x8; 3 min rests )

Metcon (Time)

30 goblet squats 53/35
30 pull ups
20 goblet squats
20 pull ups
10 goblet squats
10 pull ups

*14 box step ups 20" (7 each leg) with kb after each set of pull ups finishing with box step ups

ITASA

1. 5x20 seconds activated shoulder hold; 60 seconds rest

2. 5x3 bar pulls # 3011 ; 2 min rest

3. 3x3 negative pullups @ 3011 ; 2 min rest

4. 5x20 seconds activated shoulder hold ; 60 seconds rest

5. Accumulate 3 minutes of hollow hold

6. 5x15 supermans on the ground ; 60 seconds rest

CRx BB

1. Good mornings 5x12 @ hap ; 2 min rest
2. weighted reverse lunge 5x12 each leg @ hap ; 2 min rest
3. plate situps 5x12 @ 25/35 ; 2 min rest
4. metcon - 400 m weighted sled pull @ 1/4 bodyweight carrying 20/14 lb medicine ball

Published on by crossfit reflexion.