07132017

 CROSSFIT 

Group 1- A. 2-4 unbroken muscle upsx5; rest 1:30  

Group 2- A1. Strict ring false grip pull-ups,   2-3x5; rest :15 sec

               A2. 3-5 perfect ring kipsx5; rest 1:30

Group 3- Barbell CTB chin ups, 4-5x5; rest 2

min

                B. HS walk tech work 12 min

* sub HS hold, :20-:30 secx4; rest 1:30

* sub Waiters carry :20 sec per sidex4;rest 1 min after each set

For Time:

100 Du's

10-15 CTB pull ups

50 Burpees

10-15 CTB pull ups

100 Du's

Banded lat stretch

Foam roll thoracic/lats

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ENDURANCE  

A. Front squat,  3,3,3,3 up to 70% 3rm; rest 2 min

B. Dumbbell pullovers, 10-12x3; rest 1:30

12 min Amrap:

10 Over the bar burpees

10 STO 135/85# 

30/24 Cal AD

90/90 pec stretch

:30 sec sieza sit

Foam roll glutes and quads  

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SPORT

OFF