4/25/17

17042

Warm-up

25 calories airdyne then
3 rounds
50 single unders
6 pushups
30 sec hs hold

Bench Press (6x5@70% ; 3 min rests )

Metcon (Time)

5 rounds
20 spider man walks (see video)
40 double unders
60 sec oh barbell hold 115/75

ITASA

5x60 second handstand hold ; 2 min rest

kb push press - 6x5 each arm @ hap ; min rest

strict toes to bar or strict laying toes to pole - 5x5 @ 3011 ; 2 min rest

strict dips - 5x3 @ 3011 ; 2 min rest

CRx BB

floor press - 5x8 @ hap ; 2 min rest

overhead tricep extension - 5x10 @ hap ; 2 min rest

lateral delt raise - 5x8 @ hap @ 3011 ; 2 min rest

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

metcon

4 rounds

10 perfect pushups adding heavier plate on back each set

15 calories airdyne

60 second support plank on elbows

Published on by crossfit reflexion.