4/21/17

Warm-up

250 meter easy row
then
3 rounds of
8 light deadlift (suggested 95/65)
8 ice cream makers
4 burpee

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

Metcon (AMRAP - Rounds and Reps)

14 min amrap
40 deadlift 155/105
30 hanging knees
20 burpee
10 handstand push ups

ITASA

5x60 second iso hand stand hold ; 2 min rest

false grip hang - 5x20 sec hang holding on to a lacrosse ball in each hand.

5x60 second iso farmer hold ; 2 min rest

CRx BB

perform assigned strength for the day

weighted barbell lunge - 12/10/8/6/12/12

barbell bicep curl - 12/10/8/6/12/12

prone supermans - 5x15 ; 2 min rest

double leg glute bridge - 5x20 ; 1 min rest

metcon -

100 med ball up and overs for time @ hap(squat to pick up ball stand up tossing ball over shoulder , repeat) nice and easy pace comfortable and aiming for no stopping.

Published on by crossfit reflexion.