9/11/17

Warm-up

200 meter run then
3 rounds
10 jump squats
5 burpees

Back Squat (70%x1, 77.5%x1, 82.5%x5x3 ; 2 min rests )

Metcon (Time)

20 pull ups
20 kb goblet squats 53/35
20 burpees
60 sec unbroken wall sit
15 pull ups
15 kb goblet squats
15 burpees
60 sec unbroken wall sit
10 pull ups
10 kb goblet squats
10 burpees
60 sec unbroken wall sit
5 pull ups
5 kb goblet squats
5 burpees
60 sec unbroken wall sit

* break in the wall sit = 7 penalty burpees to be done before moving on

20 min cap

ITASA

2 min couch stretch per leg

2 min calve stretch per leg

5 attempts at a wall squat

Published on by crossfit reflexion.