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
+
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
+
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
+
10 min amrap:
10 OHS 95#/65#
10 Bar facing burpees
10 Toes to bar
___
(Row prep)
Row 350 m@85-90%
Rest 2 min
x6
+
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
___
SPORT
A. Front Squat - 3x5 - rest 2 min
+
For Time (24 min cap)
50 CTB
100 DB Snatches @50/35
100 BJ @24/20
100 Burpees to a 6" Target
50 TTB
+
15 min z1 immediately after
+
20 min mobility
