07232017

CROSSFIT

A.  Bar muscle up tech work, 12 min

* sub A1.  Seated barbell pull ups, 4-6x4; rest 1 min (build from last session)

         A2.  Seated alternating bicep curls, 10-12x4; rest 1 min (build from last session)

+

1-3 Rope climbs (scale up with legless climbs)

6-12 Ring push ups

6-12 Ball slams

rest 2 min

x4

+

          B.  Elbow on knee external rotations, 6-8x3; rest as needed

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ENDURANCE

OFF

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