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Tuesday, May 31, 2016

2016 May 31
by bk

053016

Deadlift, take 20 minutes to work up to a heavy single (or find a new 1-rep max)
-maintain proper form throughout all sets

Compare to 3/29/16

then….

For time:
Airdyne, 50 calories
200 double-unders
Row 50 calories

Core Development:
6 sets of:
10 arch body
10 hollow body rock
-rest 20-30 seconds between each set

Additional Work: (Optional)

Gymnastics:
skin the cat, 4 sets of 1
front lever tuck (rings), 5 sets of 5-15 seconds
handstand hold (chest facing wall), 4 sets of 35 seconds

Accessory:
high row (crossover symmetry), 2 sets of 10 (pause 3 seconds)
archer (crossover symmetry), 2 sets of 12 (each arm)
side lateral raise, 3 sets of 12
butterflies, 4 sets of 15
W’s, 3 sets of 20
alternating dumbbell curls, 3 sets of 10 (each arm)
ATYT (crossover symmetry), 2 sets of 8

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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6 Responses leave one →
  1. Shawan permalink
    May 31, 2016

    DL: 275# (10# PR)

    WOD: 15:23 Rx

  2. Blair permalink
    May 31, 2016

    DL: 5×5, up to 135#
    WOD: 12:24 Rx

  3. Chas permalink
    May 31, 2016

    385
    10:05 rx

  4. Khoung permalink
    May 31, 2016

    425

    9:49 Rx

  5. May 31, 2016

    Great job today and congrats on all of the PRs!

    520lb

    9:47 Rx

    CrossFit Integrity, Charleston, SC

  6. Mish permalink
    May 31, 2016

    250 PR

    15:41 rx

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