08172017

CROSSFIT

(week 6/Testing)

Group 1- A. 15-30 for time (12 min cap)

Group 2- A.  Max unbroken ring pull ups

* banded transition work in the remaining time or :30 secx4 HS holds; rest :30 sec

Group 3- A.  Max unbroken strict pull ups or establish a 1RM with the smallest band possible

min

* kipping ring/bar skill work in the remaining time or :30 secx4; rest :30 sec HS hold or waiters carry in the remaining time

+

12 min AMRAP:

12 Burpees (full extension)

12 Box jumps 24/30"

12 Toes to bar

+

Banded lat stretch

Foam roll thoracic/lats

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ENDURANCE 

A. Front squat, build to a max (20 min)

+

"Helen"

3RFT:

Run 400 m

21 KBS 53/35

12 Pull ups

+

90/90 pec stretch

:10 sec supinated bar hangx3

:30 sec sieza sit

Foam roll glutes

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