8/28/17

Warm-up

200 meter run
2 rounds
10 kb goblet jump squat
8 ab mat situps

Back Squat (60%x3, 67.5%x3, 72.5%x3x8; 2 min rests )

Metcon (Time)

6 rounds
10 single arm kb front rack squats 53/35
20 russian kb swings
200 meter run

ITASA

Horizontal bar pulls – 5x3 @ 3030 + 15 sec hold up top ; 2 min rests

Iso scap hang – 5x20 sec ; 2 min rests

Bent over row – 5x3 @ 3030 + 10 sec hold up top ; 2 min rest

Supermans – 5x15 + 10 sec hold up top

Published on by crossfit reflexion.