11162017

CROSSFIT

A1. 3-5 MU - rest 1:00 x3

A2. 3-5 Bar MU - rest 1:00 x3

*A1. Ring to Hips - 5x5 - rest 1:00

A2. Strict Ring Dips - 5x5 - rest 1:00 - make sure to work full ROM

**A1. Bent Over Barbell Row - 3x10-12 - rest 1:00

A2. DB Bench Press - 3x10-12 - rest 1:00

+

10 Min EMOM

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

2 - 3-5 CTB - Sub Kipping PU - Sub Kneeling Barbell Pull Ups

+

B. Lying Barbell CTB 2121 w/ perfect positions- 3x10-12 reps - rest 2 min

C1. Foam Roll Lats/Thoracic Spine x2

C2. Puppy Dog hold - 2x1:00

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ENDURANCE

A.  Squat clean, 2,2,2,2; rest 2 min (no misses/moderate loads)

B.  Weighted dips, 3-4x4; rest 2 min

+

3 RFT:

12 Toes to bar (sub lemon squeezers)

14 Box jumps 24/20:

16 Alternating lunges 45/25#

+

Foam roll thoracic spine/lats

Banded lat and trap stretch

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SPORT

OFF