07272017

CROSSFIT

(week 3)

Group 1- A. 2-6 unbroken muscle upsx5; rest 1:30

Group 2- A1. Strict ring false grip pull-ups,  3-5x5; 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 :30 sec per sidex4;rest 1 min after each set

+

1 min max burpees to a 45# plate

1 min max double unders

1 min max CTB

rest 1 min

x4

+

Banded lat stretch

Foam roll thoracic/lats

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ENDURANCE 

A. Front squat,  3,3,3,3 up to 80% 3rm; rest 2 min

B. Dumbbell pullovers, 8-10x3; rest 1:30

+

10 min AMRAP:

30 Du's

12 Back rack alt lunges 115#/75#

10 CTB pull ups

+

90/90 pec stretch

:10 sec supinated bar hangx3

:30 sec sieza sit

Foam roll glutes

___

SPORT

OFF