6/5/17

170605

Warm-up

200 meter jog then
3 rounds
8 goblet squats 26/16
8 situps

Back Squat (70%x6x5 ; 3 min rests )

Metcon (Time)

4 rounds
200 meter jog
15 goblet squats
200 meter jog
12 no push up burpees
200 meter jog
7 strict pull ups

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

Mobility –

2 min couch stretch per leg

2 min calve stretch per leg

5 attempts at a wall squat

CRx BB

1.  farmer carry 70/53 ; 2 min rests
2. plate situps - 5x12 @ hap ; 2 min
3. chinese plank - accumulate 3 min

Published on by crossfit reflexion.