6/11/17

Warm-up

20 cal row then
3 rounds
8 jump squats
8 situps
8 supermans

Back Squat (70%x1, 77.5%x1, 82.5%x5x3 ; 2-3 mi rest )

Metcon (Time)

10 rounds
5 high box step ups each leg 20" 53/35
3 strict pull ups
30 double unders

ITASA

5x20 seconds activated shoulder hold; 60 seconds rest

5x3 bar pulls # 3011 ; 2 min rest

3x3 negative pullups @ 3011 ; 2 min rest

5x20 seconds activated shoulder hold ; 60 seconds rest

Accumulate 3 minutes of hollow hold

CRx BB

1. 3 second pause front squat - 5x3 @ hap ; 3 min rest
2. horizontal bar pull + 10 sec pause and hold on last rep 5x8 ; 2 min rest
3. bicep curl - 12/10/8/6/12/12
4. metcon - 4x500 meter row @ 80% ; min rests

Published on by crossfit reflexion.