11042017

CROSSFIT

A1. Bench Press - 3x8-10 - rest 1 min

A2. Weighted Pull Up - 3x8-10 - rest 1 min

-sub strict pull ups

-sub banded pull ups

+

2 RFT

25 TTB

25 Back Squat @95/65 *from the floor

+

10-20 min z1 on bike or rower

get off bike every 2 min and perform :30 shoulder scratch test stretch

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ENDURANCE

Row 500 m

Run 400 m

rest 2 min

x6-8 *repeatable splits

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SPORT

2 Person Teams

42-30-18

DB Snatch @80/55

Strict HSPU

 

Reps split evenly

1 athlete working at at time - tap hands to transitions from one athlete to the next

You can transition mid round

+

2 Person Teams

10 RFT

10 Ring Dips

10 DL @

20/15 Cal AB

 

Alternate athletes every round

Move a plate to the Round Marker after complete each round