9/22/16

160922

Warm-up

3 rounds
5 barbell strict press
5 barbell front squat
5 barbell OHS

Overhead Squat (5-4-3-2-1 @ hap ; 2 min rests )

each set unbroken , open light and build to heavy

rolling pistol warm up(10 reps both feet 10 reps right and left feet )

Start by rolling onto your back and rolling up to both feet and standing upright (candle stick) , Then progress to rolling back and onto right foot, then progress to left foot.

Metcon (Time)

4 rounds

10 pistols (alternate or not)
15 wall balls 20/14 @ 10 ft

Competition

bar muscle up(10x3 ; rest as needed note your time )

10x3 bar muscle ups *do not have to be unbroken

does not have to be unbroken however must be max sets of 3

Metcon (Time)

4 rounds

10 pistols (alternate or not)
15 wall balls 20/14 @ 10 ft

Published on by crossfit reflexion.