11/29/16

Warm-up

3 rounds
50 single unders
7 push ups
7 kettlebell swings 53/35

seated strict press(5x5 @ hap @ 3011 ; 2 min )

athlete seated at rack with legs in L and feet in front of them.

immediately followed by a set of toes to bar before resting

Toes-To-Bar (5x8 ; 2 min rest )

Flight Simulator (Time)

"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

of UNBROKEN double unders. 13 min Cap

all sets must be unbroken, mandatory stops between sets ONLY DO 50 ONCE.

Competition

Handstand Push-ups (5x8 )

immediately followed by set of toes to bar before resting

Toes-To-Bar (5x12 ; 2 min rest )

Flight Simulator (Time)

"Flight Simulator"
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

of UNBROKEN double unders. 13 min Cap

all sets must be unbroken, mandatory stops between sets ONLY DO 50 ONCE.

Published on by crossfit reflexion.