8/7/17

Warm-up

200 meter jog
3 rounds
7 wall balls
5 burpees

Back Squat (65%x5x8 ; 2 min rests )

Metcon (Time)

6 rounds
15 chest to bar
10 front squats 115/75
60 sec wall squat (90 degrees)

time can be accumulated however every break = 7 burpees to continue time on wall.

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.