4/18/17

Warm-up

5 min jump rope warm up
then
3 rounds
6 push ups
8 pvc pass throughs

Bench Press (5x8@65% of working max; 3 min )

Metcon (Time)

6 rounds each for time

200 meter run
8 unbroken toes to bar
*5 strict dips ;
2 min rest between rounds

*dips can be done on rings or bar. If dips are done on a bar then reps are increased to 7. If dips are done on a box reps are increased to 12.

ITASA

emom - 10 min - 1-3 muscle ups make or miss

support plank - accumulate 3 min in as few sets as possible

false grip hang - 5x10-20 seconds ; 2 min rests (ideally holding on to a lacrosse ball in each hand)

CRx BB

perfect pushup @ hap 5x5 @ 3011 tempo ; 2 min rests

overhead barbell extension 12/10/8/6/12/12

hanging knees @ 90 degrees - accumulate 3 min in as few sets as possible

straight arm side delt raise - 5x12 @ 2011 ; 2 min rest

metcon

4 rounds
25 calorie airdyne (easy)
30 sec front rack wall sit with hap double kb

Published on by crossfit reflexion.