6/9/17

Warm-up

20 calorie airdyne then
3 rounds
8 light deadlifts 95/65 lbs
5 burpees

Deadlift (65%x2, 72.5%x2, 77.5%x4x5 ; 3 min rest )

Metcon (Time)

"Elodie"

100 double under buy in

21-15-9-3

overhead squats135/95
box jumps 24/20

*run 400 meters after each set of box jumps

100 double under cash out

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

Accumulate 3 minutes of hollow hold

CRx BB

1. romanian deadlift 12/10/8/6/12/12
2. bicep curl 12/10/8/6/12/12
3. floor supermans - 5x12 ; 2 min rests
4. metcon - 5 rounds 10 box step up each leg holding 35 lbs
15 calorie airdyne

Published on by crossfit reflexion.