06222017

CROSSFIT

Group 1:  A.  Muscle ups, 15-30 for time

Group 2:  A.  Muscle up skill work 12 min

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

+

10 min AMRAP:

10 STO 135#/95#

8-12 CTB pull ups

16 Ab mat sit ups

+

90/90 Pec stretch :30 sec

Tricep rolling on bar or lacrosse ball

Foam roll thoracic spine

x2

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ENDURANCE

A.M.  5k/Biathlon- Run 20 min easy

-

P.M.  A.  Bench press, build to a max

+

12 min AMRAP:

10 Front squat 95#/65#

14 Over the bar burpees

8 Toes to bar *sub V ups

+

10 glute bridges with a 2 sec pause at the top

Front foot elevated hip stretch :30 sec

x2

___

SPORT

OFF