08312017

CROSSFIT

Group 1.  Ring muscle up tech work 12 min

Group 2.  A1.  Rings to hips, 3-5x5; rest :20 sec

                A2.  Seated ring transition drill, 3-5x5; rest 1 min

Group 3.  A.  Bent over barbell rows, 8 repsx4; rest 2 min

+

3 sets:

12 STO 115#/75#

12 Box jumps 24/20

8-16 CTB pull ups

rest 1:30

+

Banded lat stretch

Puppy dog stretch

Banded trap stretch

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ENDURANCE

A.  Bar muscle up/Butterfly tech work 12 min

sub- A.  Seated barbell pull ups, 4-5x4; rest 2 min

+

12 min AMRAP@70%:

8 Hang squat clean 135#/95#

12 Over the bar burpees

24 Cal AD

+

:30 sec pancake

Banded three way hamstring stretch

Banded standing leg abductions, 10x3; rest 1 min

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SPORT

OFF