12262017

CROSSFIT

A.10 min Kipping Skill Work on Bar or Rings - perfect positions
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Row 1k @85% - this pace should be perfectly repeatable
rest :20
20 Burpees - goal is to pick a pace without stopping
rest 2:00
x3
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B1. 90/90 Doorway Pec Stretch - 2x:30 hold/side - rest :30
B2. Banded Lat Stretch - 2x:30/side - rest :30
B3. Lying Face Down OH PVC Raises - 2x5 slow controlled reps - rest as needed

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ENDURANCE

(Week 1)

A.  Squat clean, 2,2,2,2; rest 2 min

B.  Clean pulls, 3x3; rest 2 min

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10 Min amrap:

10 Toes to bar (sub v ups)

20 Wall ball 10ft/9ft, 20/14

40 Du's

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:20 sec puppy dog stretch

:20 sec pancake

:30 sec couch

Foam roll glutes and thoracic spine

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SPORT

A1. Power Snatch - 4x1.1.1 - rest :20

A2. Muscle Ups - 4x7 - rest as needed

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7 RFT

5 Squat Snatches @135/95

10 CTB Pull Ups

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20 Min EMOM

1- :40 AB @85%

2- 5-7 GHD Sit Ups - hands touch the floor

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15 min z1/moblity