6/6/17

Warm-up

100 single unders then
3 rounds
5 inch worms with pushups
8 seated v-ups

Bench Press (70%x6x5 ; 2 min rests )

Metcon (Time)

5 rounds
60 double unders
8 shoulder to overhead 115/75
3 bar muscle ups (see video for scaled movement piece, 4 box shoot throughs plus 3 db box dips)

22 min cap

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

Thursday –

Gothspu ?

5x5 strict hspu @ 3011 ; 2 minrest

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. 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.