12/12/16

Warm-up

3 rounds
10 barbell thrusters
10 ice cream makers
10 ab mat situps

Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

Metcon (Time)

30 cals airdyne
30 back squat 115/75
20 cals airdyne
20 front squat 115/75
10 cals airdyne
10 overhead squat 115/75

Competition

Metcon (Time)

30 cals airdyne
30 back squat 135/75
20 cals airdyne
20 front squat 135/75
10 cals airdyne
10 overhead squat 135/75

ITASA

Metcon (No Measure)

Gymnasty

Got pullups ?  = test max pullups > 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

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”

Published on by crossfit reflexion.