09282017

CROSSFIT

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

B. Ring muscle ups, accumulate 10-20 quality reps not for time(12 min cap) *build from last session

sub - * Seated transition drill/rings to hips12 min or

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

+

(15 min cap)

10-20 HSPU (Open standards)

20-40 CTB pull ups

60-80 Sit ups

10-20 HSPU (Open standards)

+

Foam roll thoracic spine, lats

Banded trap stretch

Banded tricep stretch

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ENDURANCE 

A1.  Weighted strict pull-ups, 4-5x4; rest 1 min

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

+

21-15-9

Over the bar burpees

Front squat 115/75#

+

10 scorpions

Standing quad stretch

Sampson stretch

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SPORT

OFF