07062017

CROSSFIT 

 A. Split jerk tech work, 12 min

+

15 min AMRAP:

5-10 HSPU

5-10 CTB Pull ups

Run 400 m

+

B.  Side lying raises, 10x3; rest 1 min between sets

+

Banded lat stretch

Foam roll lats and thoracic

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ENDURANCE

(Deload)

A.  Bar muscle up/butterfly tech work 12 min

* sub A1. 3-4 Seated bar pull upsx4; rest :15 sec

         A2. 6 Y raisesx4; rest 1:30

+

14 min AMRAP@70% effort:

20 Wall ball 20/14, 10ft

15 Hang power clean 115#/75#

10 Over the bar burpees

+

:30 sec pancake

:30 sec couch

Banded lat stretch

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