09142017

 

CROSSFIT

A. Strict press, 3x3; rest 2 min

B. Ring muscle ups, accumulate 8-16 quality reps not for time  (12 min cap)

sub - * Seated transition drill/rings to hips  12 min or

* Single sided ring rows, 6-8 each sidex4; rest 1:30 between sets

+

10- 20 CTB

80 Double unders

20-40 Toes to bar  

80 Double unders

10-20 CTB

+

Foam roll thoracic spine, lats

Banded trap stretch

Banded tricep stretch

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ENDURANCE 

A1.  Weighted strict pull-ups, 3-4x4; rest 1 min

A2. Push jerk, 4,4,3,3; rest 2 min

+

10-20 quality push ups 

14 alternating goblet lunges  (light loads)

40 Cal AD

rest 2 min

x3

+

10 scorpions

Standing quad stretch

Sampson stretch

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SPORT

OFF