MONDAY CROSSFIT 06/06/16
A. Accessory
3 sets
single leg kb or db romanian deadlift x 8-10 @ 3010
rest 60 seconds
supinated grip (palms up) bent over barbell row x 8-10 @ 30X0
rest 60 seconds
B.Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders
C. After Burner
2 sets
:30-:45 side plank (L)
:30-:45 side plank (R)
rest as needed
then:
3 sets
chin hold with supinated grip
complete the first 2 sets @ 80%….do not go to failure. Try to be consistent with your hang time on each set. Complete the final set to failure. Rest ratio should be 1.5:1 to 2:1 so that if your hold is :30 you should rest :45-:60.
