06082017

CROSSFIT

Group 1:  A.  Muscle ups, 5 for time; rest 1 minx5

Group 2:  A.  Muscle up skill work 12 min

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

+

18 min EMOM:

Min 1. 4-8 CTB pull ups

Min 2.  4-6 HSPU *sub KB or DB press

Min 3.  Cal AD *pick a number of cals that you will hit each time in :30-:40 sec

+

90/90 Pec stretch :30 sec

Tricep rolling on bar or lacrosse ball

x2

___

ENDURANCE

A.M.  5k- Run 3-5 miles easy

         Biathlon- Row 400 m, Run 400 m; rest 2-3 minx6 (repeatable splits)

-

P.M.  A.  Bench press, 4,2,4,2; rest 2 min

+

14 Thruster 115#/75#

14 Over the bar burpees

rest 2 min

x3

+

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