06/16/17

Warm-up

200 meter jog
3 rounds
8 light deadlifts
5 lunges each leg

Deadlift (70%x1, 77.5%x1, 82.5%x5x3 ; 2 min rest )

Strict Press (70%x1, 77.5%x1, 82.5%x5x3 ; 2 min rest )

Metcon (Time)

30 calorie row
30 goblet squats 53/35
30 burpees
3 min rest
20 calorie row
20 goblet squats
20 burpees
2 min rest
10 calorie row
10 goblet squats
10 burpees

*score is total time

ITASA

Box jumps – 5x1524/20"unbroken (step downs encouraged)

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

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

CRx BB

1. barbell good mornings - 5x10 ; 2 min rest
2. support plank - 5x60 seconds ; 2 min rests
3. metcon - 4 rounds 90 seconds airdyne @ 65/55 rpm 60 second iso barbell hold with 225/145 lbs

Published on by crossfit reflexion.