08102017

CROSSFIT

(week 5)

Group 1- A. 10-15 for time; rest 2 minx2

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

+

For time:

30 CTB pull ups

90 Du's

AD 120/90 Cals

+

Banded lat stretch

Foam roll thoracic/lats

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ENDURANCE 

A. Front squat, 3,2,1; rest 2 min

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

+

12 min AMRAP:

4 Bar muscle ups or 8 CTB pull ups

18 Wall ball 10ft for both

24 Cal Row

+

90/90 pec stretch

:10 sec supinated bar hangx3

:30 sec sieza sit

Foam roll glutes

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SPORT

OFF