7/20/17

Warm-up

200 meter jog then
3 rounds
8 ab mat situps
5 lunges each leg

Metcon (No Measure)

Deaddbugs on coaches count

5x20 each side with 2 second hold at the top of each rep using ab mats between knee and elbow. ; 2 min rests

"airforce"  (Time)

"airforce"
20 Thrusters (95/65 lbs)
20 Sumo Deadlift High-Pulls (95/65 lbs)
20 Push Jerks (95/65 lbs)
20 Overhead Squats (95/65 lbs)
20 Front Squats (95/65 lbs)

every minute on the minute 4 burpees , wod does not start with burpees

ITASA

Mobility –

2 min banded bow and arrow stretch

2 min barbell front rack stretch

2 min hand backward forearm stretch

CRx BB

1. skull crushers - 5x12 @ hap ; 2 min rest
2. front delt raise @ hap ; 2 min rest
3. bench dip - 5x12 @ 3011 ; 2 min rest

Published on by crossfit reflexion.