06/23/17

Warm-up

20 cal row then
3 rounds
8 deadlifts 65/55
5 inchworm push ups

Deadlift (50%x5, 60%x3, 70%x1, 75%xAMAP ; 3 min rests )

Metcon (Time)

4 rounds
8 unbroken dl 185/135
8 high box step ups each leg 24/20"
200 m single arm farmer carry 53/35

*alternate arms each round

ITASA

1. farmer carry - 3 x 200 meter farmer carry 70/53 ; 3 min rests
2. bicep curl - 5x8 @ hap ; 3 min rests
3. chinese plank - accumulate 3 min

CRx BB

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

Published on by crossfit reflexion.