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Slasher

May 11, 2018 | No Comments


586 CrossFit Asylum – CrossFit

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Warm-up

Warm-up (No Measure)

Alternating OTM x 12 (2 Rounds):

Minute 1 – :40s Light Bike or Row

Minute 2 – :40s Alternating Samson Stretches

Minute 3 – :40s Light Bike or Row

Minute 4 – :40s Warrior Squats

Minute 5 – :40s Light Bike or Row

Minute 6 – :40s Wall Squats

Followed by…

Barbell Warmup

Completed with an empty barbell…

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Press + Stretch

5 Stiff-Legged Deadlifts

5 Front Squats

Weightlifting

Front Squat (8-7-6-5-1-1-1)

Every 2:30min for 8-5 Every min for the 1′s

8@62%

7@66%

6@70%

5@74%

1@85%

1@85%

1@85%

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

50 Alternating Dumbbell Snatches (50/35)

40 Burpees

30 Toes to Bar

20 Kipping Handstand Pushups

Body Armor

3 Sets of 16 Repetitions:

Dumbbell Box Step-Ups, 20″





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