10282017

crossfit

A1.  Close Grip Bench Press - 3x10-12 = rest 1 min

A2. Weighted Pull Up - 3x10-12 - rest 1 min

*sub strict pull up

*sub banded pull up w/ perfect position

*sub seated pull up

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2 Person Teams

21-15-9

Thrusters @95/65

Pull Ups (sub ring row)

Cal Row

*each athlete does their own thrusters and pull ups

*Athlete 1 does the 21 Cal Row

*Atlete 2 does the 15 and the 9

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ENDURANCE

Row 3k, Run 2 miles, Row 2k, Run 1 mile@easy/moderate pace

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Three way banded hamstring stretch

:30 sec couch

:30 sec pancake

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SPORT

2 Person Teams

20 Min AMRAP

Run 400m together

AB 40/30 Cal

20 Synchro WB @30/20

Alternate who does the Row every round

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A. Back Squat - 10x10 - rest as needed b/w sets - goal is to complete all 10 sets with good positions - we will be doing this for a few weeks so just get a feel for this