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
___
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
___
SPORT
OFF