01252018

crossfit

30 MU for Time w/ 15 min cap

OR

50 HSPU for Time w/ 15 min cap

OR

DB Seated Curl to Press - 3x15 - rest 1:30

+

3 RFT

15 Burpee Box Jump Overs @24/20 *those doing the open adhere to new standard

15 CTB

+

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

C2. Half Kneeling Single Arm DB OH Press - 3x5/side with :02 pause at top - :30 - slow controlled reps, focus on extension and position

C3. Banded Dislocates - 3x10 at a slow controlled pace - rest as needed

___

ENDURANCE  

A. Squat clean, 5 moderate/heavy singles; rest 2 min

B. Weighted pull ups, 2 repsx4 sets; rest 2 min

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

+

10 min amrap:

8 CTB or 2 Bar muscle ups

10 KBS 75/53#

12/9 Cal AD

Banded lat, tricep and trap stretch

___

SPORT

OFF