10052017

CROSSFIT

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

+

24 min EMOM: 

Min 1- 1-3 Muscle ups (sub 3-5 CTB or seated) 

Min 2- 3-6 HSPU

Min 3- 12/14 Cal row

( Optional) 

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

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ENDURANCE

A1.  Weighted strict pull-ups, 4-5x4; rest 1 min

A2. Push jerk, 2,2,1,1; rest 2 min

+

For time:

AD 100 Cals

50 Thrusters 95/65# 

+

10 scorpions

Standing quad stretch

Sampson stretch

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SPORT

OFF