11302017

CROSSFIT

10 Min EMOM

1 - 2-5 HSPU - Sub HEAVY DB Strict Press

+

3 RFT

20/15 Cal Row or AB

10 Burpee Box Jump Overs @24/20

10 CTB

*sub 5 MU

*sub kipping chin over bar pull ups

*sub 5 strict pull ups - FULL EXTENSION

*sub 10 strict kneeling barbelle pull ups

+

A1. Hollow Body Hold - 3x:30 - rest :30

A2. Perfect Kips - 3x:10 - rest 1:30

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ENDURANCE

A.  Squat clean, 2,2,1,1; rest 2 min

B.  Weighted dips, 4-5x4; rest 2 min

+

10 min amrap:

4 Bar muscle ups (sub 8 CTB or 4 kneeling pull ups)

12 Alternating front rack lunges 95/65#

14 Over the bar burpees

+

Foam roll thoracic spine/lats

Banded lat and trap stretch

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SPORT

OFF