4/20/17

200 meter jog
then
3 rounds
5 barbell strict press
5 barbell front squat

Front Squat (5x8@65% working max ; 3 min rest )

this movement is supersetted (one right after the other) with strict press

Strict Press (5x8@65% working max ; 3 min rest )

ITASA

reverse lunge 3x10 each leg @ hap ; 2 min rest

ice cream maker - 5x10 ; 1 min rest

strict laying toes to pole - 5x8 @ 3011 ; 2 min rest

chinese plank - accumulate 3 min in as few sets as possible (if 3 min is easy then add appropriate weight up to hap)

CRx BB

perform assigned strength for the day

weighted barbell good morning 5x10 @ hap ; 2 min rest

prone bar pull - 5x3 @ 3011 ; 2 min rest

plate sit up - 5x10 @ hap ; 2 min rest

metcon

3 rounds

10 high box step ups each leg 24"
60 second iso kb farmer hold @ 70/53

Metcon (Time)

100 calories on rower or airdyne

*if on rower every minute on the minute 3 burpees.

*if on airdyne 4 burpees

Published on by crossfit reflexion.