06012017

CROSSFIT

Group 1:  A.  Muscle ups, 5 for time; rest 1 minx4

Group 2:  A.  Muscle up skill work 10 min

Group 3:  A.  Bent over supinated barbell rows, 5x5; rest 1:30

+

12 min AMRAP:

8-12 CTB pull ups

12 Burpee box jump overs 24/20"

14 Sit ups

+

90/90 Pec stretch :30 sec

Tricep rolling on bar or lacrosse ball

x2

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ENDURANCE

A.M.  5k- Run 10 min at a moderate pace, run/walk 5 minx2

         Biathlon- Row 400 m, Run 400 m; rest 2-3 minx4 (repeatable splits)

-

P.M.  A.  Bench press, 5x5; rest 2 min

+

10 Hang power clean 135#/95#

8 Front squat 135#/95#

12 Over the bar burpees

rest 2 min

x4

+

10 glute bridges with a 2 sec pause at the top

Front foot elevated hip stretch :30 sec

x2

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