05/31/17

Warm-up

15 cals airdyne then
3 rounds
7 airsquats
7 plate good mornings 35/25

Metcon (No Measure)

6 rounds
1 min easy airdyne
1 min for 100 foot farmer carry 70/53
1 min easy airdyne
1 min for 7 russian swings 70/53
1 min rest

ITASA

if you didn't do Murph on monday do all of this if you did do mobility section

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

45 min choice conversational cardio

Published on by crossfit reflexion.