12232017

CROSSFIT

A. HSPU Skill Work - 20 min

- Kipping Timing/Hand Position/Kipping Positions, etc

* Scale to HS Hold - 1:1 work to rest

* Scale to Piked on Box HSPU w/ focus on comfort being inverted

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2 Person Teams

Alt Every Movement

8  Rounds @85%

50 ft Single Arm OH DB Lunge - moderate load, perfect positions

25 Cal Row

400m Run

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B1. Lat/low back/oblique foam rolling - 3x1:00 - rest :30

B2. Sampson Stretch - 3x1:00 - rest 1:30

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ENDURANCE

(Open prep)

A.  Power snatch, 1.1.1x4; rest :15 sec/rest 2 min

B.  HSPU, accumulate 15 reps not for time

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10 min amrap:

10 OHS 95#/65#

10 Bar facing burpees

10 Toes to bar

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(Row prep)

Row 350 m@85-90%

Rest 2 min

x6

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A1.  Hollow body hold, :10-:20 secx4; rest :20 sec

A2.  Ankle taps, 12 alternatingx4; rest :20 sec

A3.  V ups, 8-12x4; rest 1:00

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SPORT

A. Front Squat - 3x5 - rest 2 min

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For Time (24 min cap)

50 CTB

100 DB Snatches @50/35

100 BJ @24/20

100 Burpees to a 6" Target

50 TTB

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15 min z1 immediately after

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20 min mobility