Friday, July 21st 2017

Crossfit

A) 4-5 max sets of unbroken kipping pullups. Rest 90 secs-2 minutes after each attempt.

*11 minute cap

 B) 10-9-8-7-6-5-4-3-2-1

push jerk (135/95lb)-hand release pushup-3x lateral jumps over the bar

Rx-Plus

A) kipping or butterfly CTB B) 155/105lb and strict HSPU

Metcon Class

A) 150 air squats

150 double unders

150ft slamball lunge (50/40lb)

100 air squats

100 double unders

100ft slamball lunge

50 air squats

50 double unders

50ft slamball lunge

B) 3-4 rounds for quality of 10 kb Z presses + 5 reps of 3 way db shoulder raises.

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