12282017

CROSSFIT

A1. HSPU - 3x5-8 - rest 1:00

A2. Bar or Ring MU - 3x3 - 2:00

*A1. Push Press - 3x5 - rest 1:00

*A2. Weighted Pull Up - 3x5 - rest 1:00

**A1. Kneeling Barbell Pull Ups - 3x8-10 - rest 1:00

**A2. Push Press - 3x8-10 - rest 1:00

+

16 Min EMOM

1 - 5-10 CTB

2 - 10 DB Push Press @ a challenging weight

3 - 5-10 TTB

4 - 200m Run

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ENDURANCE

A.  Strict weighted pull ups, 4-5x5; rest 2 min

* Eccentric pull ups, 3-4x5; rest 2 min

B.  Weighted push ups, 8-10x4; rest 1 min

+

12 burpee box jump overs 24/20"

2 min bike

rest 2 min

x4

+

Banded lat, tricep and trap stretch

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SPORT

OFF