09212017

CROSSFIT

A. Strict press, 3,3,3,3; rest 2 min

B. Ring muscle ups, accumulate 10-18 quality reps not for time  (12 min cap) *build from last session

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

* Single sided ring rows, 8-10 each sidex4; rest 1:30 between sets

+

4-6 Bar muscle ups * sub 14 CTB

12 STO 135/95#

10-16  Med ball sit ups  

rest 1:30

x3

+

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, 3,3,3,3; rest 2 min

+

12 min Amrap: 

10 Hang squat clean 135/95

12 Over the bar burpees

+

10 scorpions

Standing quad stretch

Sampson stretch

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SPORT

OFF