07202017

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 :25 sec per sidex4;rest 1 min after each set

+

12 min Amrap:

14 Over the box burpees 24/20

10-14 CTB pullups * sub ring rows

18 Sit ups  

+

Banded lat stretch

Foam roll thoracic/lats

___

ENDURANCE 

A. Front squat,  3,3,3,3 up to 75% 3rm; rest 2 min

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

+

3 RFT:

60 Du's

20 Burpees

14 Goblet alternating lunges 53/35

+

90/90 pec stretch

:10 sec supinated bar hangx3

:30 sec sieza sit

Foam roll glutes