01112018

CROSSFIT

A. MU (bar or ring) - 2x10 afap - rest as needed

*Weighted Pull Up - 3x2.2.2 - rest :10/2 min

**Kneeling Barbell Pull Ups - 3x12-14 - rest 2 min

B. HSPU - 2x15 AFAP - rest as needed

*DB Push Press - 3x10 w/ :02 pause at top - rest 2 min

+

3 RFT

20 Burpees

15 CTB

rest 1 min

+

C1. Banded Pull Aparts - 3x10 - rest 1 min

C2. Half Kneeling Single Arm DB OH Press - 3x5/side with :02 pause at top - rest as needed - slow controlled reps, focus on extension and position

https://www.youtube.com/watch?v=7oeFpnRCJkY

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ENDURANCE  

A. Squat clean, 2,2,2,2; rest 2 min

B. Weighted pull ups, 3-4x4 sets; rest 2 min

* Eccentric pull ups 3-4x4; rest 2 min

+

4 RFT:

10-18 Push ups

8-10 CTB pull ups

AD 20/14 Cals

Banded lat, tricep and trap stretch

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SPORT

OFF