7/18/17

Warm-up

3 rounds
50 single unders
5 strict pushups
5 ab mat situps

Metcon (Time)

10 rounds
4 toes to bar
5 hand stand pushupsor 3 strict hand stand pushups
6 hang cleans 115/75
30 unbroken double unders

3 attempts for double unders = 7 burpees to go to next round

ITASA

Got dips ?

5x5 dips @ hap @ 3011 ; 2 min rest on rings or bar

3x3 negative dips @ hap @ 5011 ; 2 min rest

Don’t got dips ?

5x12 box dips @ 3011 ; 2 min 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.