9/27/16

Warm-up

3 rounds
10 hand release pushups
10 situps
50 single unders

negative hspu(6x3 ; 2 min )

6x3 negative hspu @ 3011 ; 2 min rests
*60 second support plank after each set

Metcon (Time)

4 rounds
20 med ball situps 20/14
15 kettle bell shoulder to overhead 53/35 Right arm
70 double unders

alternating arms each round

Competition

Metcon (Time)

4 rounds
20 med ball situps 20/14
15 kettle bell shoulder to overhead 70/53 Right arm
70 double unders

alternating arms each round

Published on by crossfit reflexion.