01022018

crossfit

A.10 min Kipping Skill Work on Bar or Rings - perfect positions

+

Row 1k @85% - this pace should be perfectly repeatable

rest :10

25 Burpees - goal is to pick a pace without stopping

rest 2:00

x3

+

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

___

ENDURANCE 

 A. Back squat, 5 repsx4; rest 2 min

B1. Bench press, 5 repsx4; rest 1 min

B2. Barbell CTB pull ups, 6-10x4; rest 2 min

8 min Amrap: 

6 CTB pullups or 2 Bar muscle ups  * sub ring rows

12 Thrusters 75/55#

16 Sit ups 

Foam roll lats/thoracic

C1. 10 Band pull apartsx3; rest :30 sec

C2.  :20-:40 sec static ring or matador holdx3; rest 1 min

C3.  6-8 Bulgarian Split squatsx3; rest 1 min between sides

___

SPORT

A. Squat Clean - 3x1.1.1 - rest :20/2 min

B. Front Squat - 3x3 - rest 2 min

+

45 DU

30 Wall Balls

10 Front Squats

rest 1:30

x5

*increase FS weight every round - finish heavy w/ good positions

+

C. Couch Stretch - 3x1:00/side - rest :30 b/w sides

D1. 3 Way Banded Stretch - 3x:30/position - rest 1:00

D2. Bear Crawl 3x50 ft @z1 pace - rest 1:00