10122017

CROSSFIT

A. Strict press, 2,2,1,1; rest 2-3 min

+

5 RFT:

8-12 Burpees

8-12 Toes to bar

 

B1. 3-5 Rings to hips or Overhead plate walk down and backx4; rest 1 min

B2.  3-5 Banded transition drill or Side lying raises, 6-8x4; rest 1 min

Foam roll thoracic spine, lats

Banded trap stretch

Banded tricep stretch

___

ENDURANCE

A.  Max weighted pull up

+

12 min amrap:

10 STO 135#/95#

12 Over the bar burpees

44 Du's

+

10 scorpions

Standing quad stretch

Sampson stretch

Banded lat stretch

___

SPORT

OFF