CROSSFIT 26/03/2019

A. Strength (00:15-00:30)

1) Max Strict Chin-ups x 1 set.
2) Max Strict Push-ups x 1 set / advanced athletes strict HSPU
3) Max L-Sit Hold x 1 set / beginner Hollow Hold

B. Conditioning

Every 4:00 x 5 Sets:
20 Walking Lunges
15 Hang Power Cleans (60, 42,5)
5 towel Pullups / 1 legless Rope Climbs
50 Double Unders

C. Acessory

1a) Banded Facepull-aparts: 3 x 15
*These are done with a slow + controlled temp + 1 count pause at end ROM.
*Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)
1b) Tricep Extensions: 3 x 15

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