09072017

CROSSFIT

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

B. Ring muscle ups, 1-3 Emom for 7 min

sub - * Seated transition drill 10 min or

* Single sided ring rows, 6-8 each sidex3; rest 1:30

+

10-15 Toes to bar

10 Burpee Box jumps 24/20

10-15 Ctb

Rest 2 min

x3

+

Three way banded hamstring stretch

Banded trap 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

+

21 min EMOM

Min 1- 6 Thrusters 95/65#

Min 2- 4-8 CTB pullups * sub ring rows

Min 3- 12/9 Cal row

+

10 scorpions

Standing quad stretch

Sampson stretch

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SPORT

OFF