08032017

CROSSFIT

(week 4)

Group 1- A. 2-6 unbroken muscle upsx5; rest 1:00

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

+

4 RFT:

12-20 Burpees

10-14 Pull ups

12-20 Sit ups

+

Banded lat stretch

Foam roll thoracic/lats

___

ENDURANCE 

A. Front squat,  3x3 up to 85% 3rm; rest 2 min

B. Dumbbell pullovers, 8x4; rest 1:30

+

3 RFT:

20 Burpees

40 Cal AD

60 Du's

+

90/90 pec stretch

:10 sec supinated bar hangx3

:30 sec sieza sit

Foam roll glutes

___

SPORT

60 min z1/mobility