01182018

CROSSFIT

A. MU (bar or ring) - 3x10 afap - rest as needed

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

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

B. HSPU - 3x15 AFAP - rest as needed

*DB Push Press - 3x8 w/ :02 pause at top - rest 2 min

+

For Time

20 Burpees

20 CTB

15 Burpees

15 CTB

10 Burpees

10 CTB

5 Burpees

5 CTB

+

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, 2,2,1,1; rest 2 min

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

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

+

2 RFT: (15 min cap)

AD 40/32 cals

10-15 CTB pull ups *sub ring rows

25 Wall ball

Banded lat, tricep and trap stretch

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SPORT

OFF