05252017

CROSSFIT

Group 1:  A.  Muscle ups, 2-4 EMOM for 10 min

Group 2:  A.  Muscle up skill work 10 min

Group 3:  A.  Bent over supinated barbell rows, 6-8 repsx4; rest 1:30

+

20 min AMRAP:

Farmers carry ahap down and back

8 CTB pull ups

10 Push ups

12 Box jumps 30/24"

+

90/90 Pec stretch :30 sec

Tricep rolling on bar or lacrosse ball

x2

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ENDURANCE

A.M.  5k- Run 30 min@10 k pace

         Biathlon- Run 30 min@10k pace

-

P.M.  A.  Squat clean, 1.1.1x4; rest :30 sec/rest 2 min *light/moderate loads not exceeding 75%    1 RM clean

         B.  Bench press, 6,6,4,4; rest 2 min

+

3 RFT:

10 Toes to bar *sub v ups

10-20 Push ups

R0w 500 m

+

10 glute bridges with a 2 sec pause at the top

Front foot elevated hip stretch :30 sec

x2

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SPORT

OFF