5/1/17

170501

Warm-up

20 cal row then
8 kb goblet squats 35/26
8 situps
8 supermans

Back Squat (7x3@75% ; 2 min rest )

Metcon (Time)

4 rounds
12 power clean 135/95
12 chest to bar
200 m single arm farmer carry R/L 53/35

ITASA

1. 50 pullups.com rx
2. 5x30 sec iso scap hold on pull up bar or horizonatal bar ; 2 min rest
3. chinese plank - accumulate 3 min chinese plank in as few sets as possible, if completed in 1 set begin to add weight.

CRx BB

1. strict pull up or bar pull - 5x5 @ 3011 ; 2 min rest
2. iso pull up bar hang - accumulate 2 min in as few sets as possible
3. weighted bar bell lunge @ hap 5x8 ; 2 min rest

metcon -
4 rounds
20 cal easy row
60 second farmer hold 53/35
20 goblet squats 53/35

sets performed at comfortable pace preferably unbroken.

Published on by crossfit reflexion.