6/19/17

Warm-up

20 calorie airdyne then
3 rounds
50 single unders
5 inchworms with pushup
5 v-ups

Bench Press (50%x5, 60%x3, 70%x1, 75%xAMAP; 2 min rests )

Metcon (Time)

5 rounds
20 spider man walks (hands above the shoulders)
15 plate situps 35/25
50 double unders

ITASA

5x3 strict deficit negatie hspu @ 4/3 “ @  5011 ; 2 min rest

Don’t got hspu ?

5x5 seated barbell press @ hap @ 3011 ; 2 min rest

5x3 hspu negatives @ 3011 ; 2 min rest

5x30 sec hs hold ; 90 sec rest

CRx BB

1. skull crushers - 5x12 @ hap ; 2 min rest
2. front delt raise @ hap ; 2 min rest
3. bench dip - 5x12 @ 3011 ; 2 min rest

Published on by crossfit reflexion.