Tuesday, April 11, 2017

10 rounds for time: (time cap: 25 minutes)
5 chest-to-bar pullups
10 pushups
15 air squats

After each round:
1-2-3-4-5-6-7-8-9-10
power snatch (135lb/95lb)

Core Development:
75 hollow body rock
75 arch body rock

Additional work (optional):

5 sets of:
3 push jerk
1 split jerk

Gymnastics:
Ring Support Hold (top), 3 sets of 10-20 seconds
Ring Support Hold (bottom), 3 sets of 10-20 seconds
dragon flags, 3 sets of 5
shoot throughs, 4 sets of 6

Accessory:
frog kicks, 4 sets of 7 (3 second pause)
donkey kicks, 3 sets of 15
high row (using rope, cable crossover machine), 3 sets of 10
pulldown (crossover symmetry), 2 sets of 10
WT negative (crossover symmetry), 2 sets of 8
archer (crossover symmetry), 2 sets of 20 (10 each side)

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CrossFit Integrity, Charleston, SC