6/1/17

Warm-up

20 cal airdyne then
3 rounds
6 push ups
5 lunges each leg

Metcon (No Measure)

5x5 hspu negatives @ 3011 ; 2 min rest

scaled as tempo box pushup or tempo push up @ 3011 ; 2 min rest

Metcon (Time)

6 rounds
25 ft pinch grip lunges 25/15
8 oh plate squats 25/15
25 ft pinch grip lunges
8 kb halos 35/26

*if plate is dropped during lunges 5 burpees to be done immediately to proceed in workout.

ITASA

Gymnasty –

5x3 strict toes to bar or 5x7 strict laying toes to pole @ 3011 ; 2 min rest
Mobility –

2 min banded bow and arrow stretch

2 min barbell front rack stretch

2 min hand backward forearm stretch

CRx BB

1. front squat - 5x5 @ 3011 @ hap ; 2 min rest
2. bicep curl - 12/10/8/6/12/12
3. barbell good morning - 5x12 ; 2 min rest
4. metcon - 30 min running clock - 100 ft farmer carry 15 calorie airdyne nice and easy

Published on by crossfit reflexion.