06152017

CROSSFIT

Group 1:  A.  Muscle ups, 5 for time; rest 1 minx6

Group 2:  A.  Muscle up skill work 12 min

Group 3:  A.  Bent over supinated barbell rows, 4-5x5; rest 1:30

+

18 min AMRAP at an easy pace:

1 Rope climb

10 m HS walk (sub 5 wall walks or over head plate carry :30 sec)

14 V ups

10-14 Push ups

10 CTB pull ups

+

90/90 Pec stretch :30 sec

Tricep rolling on bar or lacrosse ball

x2

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ENDURANCE

A.M.  5k- Run 5 min easy then: (Run 1 mile@80%, run/walk 5 minx2)

         Biathlon- Row 600 m, Run 400 m; rest 2-3 minx4 (repeatable splits)

-

P.M.  A.  Bench press, 3,1,3,1; rest 2 min

+

4 RFT:

8 Toes to bar (sub V ups)

10 Alt dumbbell front rack walking lunge 45#/25#

12 Dumbbell STO 45#/25#

+

10 glute bridges with a 2 sec pause at the top

Front foot elevated hip stretch :30 sec

x2

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SPORT

Patriot Games Practice @6:30 pm