Friday, February 5, 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). (if this is something you are quite comfortable with please do lache to 180 degree turn to regrip the adjacent bar x 10 reps (5/side)

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

FLUX CROSSFIT
A. AMRAP in 8 minutes:
power cleans x 5 105/150 lbs
kipping hspu x 10
Double unders x 30

Rest 4 minutes.

B. 3 Rounds for Time:
  Double KB Swings x 25 20/35 lbs
    Shoulder Taps x 60 (can you do these prescribed? Hands can be no more than a foot from the wall   and feet can only be 1 foot apart.