Friday, January 29, 2016

JOINT PREP/MOVEMENT WORK
10 min of joint prep
A1. rear support hold x 60 sec
A2. Front support hold x 60 sec
A3. Ring support hold x 30 sec.
3 sets
Rest 100 sec after A3.

FLUX BLEND
A. Accumulate 20 reverse vaults (10/side)

B. Accumulate 16 Lache to forward rolls  (make sure you switch sides on your roll).

C. Wrap to wrap step x 2/direction x 5 sets; rest 60 sec.

FLUX CROSSFIT
A. AMRAP in 3 minutes:
hang power clean x 3 85/125 lbs
Push Press x 6 85/125 lbs
box jumps x 9 20/24"

Rest 3 minutes.

60 sec chest to wall hold or, on a 60 sec clock, accumulate as many seconds of a free standing handstand as possible.

Rest 3 minutes

Repeat