11022017

 

 

CROSSFIT

A. 6 Min EMOM

1 - 1-3 Bar MU

2 - 1-3 Ring MU

*A1. Ring to Hips - 3x5 - rest 1:00

A2. Strict Ring Dips - 3x5 - rest 1:00 - make sure to work full ROM

**A1. Lying Barbell CTB Pull Ups - 3xAMRAP UB - rest 1:00

A2. Perfect Strict Push Ups - 3xAMRAP UB - rest 1:00

+

20 Min EMOM

1 - 3-5 HSPU - Sub HEAVY DB Strict Press

2 - :40 Row @85%

3 - 3-5 CTB - Sub Kipping PU - Sub Kneeling Barbell Pull Ups

4 - :40 AD/AB @85%

+

B1. Foam Roll Lats/Thoracic Spine x2

B2. Puppy Dog hold - 2x1:00

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ENDURANCE

A.  Squat clean, 1.1.1x3; rest :20 sec/rest 2 min

B.  Weighted dips, 1-2x4; rest 2 min

+

Suitcase carry down (rt arm)

Suitcase carry back (left arm)

10 Dumbbell sto 45/25#

10 Alternating lunges 45/25#

rest 1:30

x3

+

Foam roll thoracic spine/lats

Banded lat and trap stretch

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SPORT

OFF