6/30/17

Warm-up

3 rounds
20 russian kbs 53/35
10 kb deadlifts
5 pushups

Deadlift (50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP ; 3 min rests)

Strict Press (50%x5, 60%x3, 70%x2, 75%x1, 80%xAMAP ; 2 min rests)

Metcon (Time)

in whatever combination you choose

100 deadbugs using horizontal ab mat
100 calories airdyne

ITASA

50 pullups.com prescription

Don’t Got Pull ups ?

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

CRx BB

 1. perfect pushups - 5x15 ; 2 min rest
2. overhead tricep ext - 12/10/8/6/12/12
3. metcon- 4 rounds 15 cal easy airdyne 15 floor press @ 60 %

 

 

 

 

Published on by crossfit reflexion.