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CROSSFIT

(Week 2)

A. HSPU- Strict/deficit 4-5x4; rest 2 min

Kipping- 4-8x4; rest 2 min

Strict single sided seated dumbbell press, 6-8x4; rest :15 sec/rest 2 min

+

18 min EMOM-

Min 1- 1-4 Ring muscle ups (sub strict pull ups or kneeling)

Min 2- 8 V ups

Min 3- 16/12 Cal Assault/Rogue, 22/18 AD

+

90/90 pec stretch

Banded trap stretch

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ENDURANCE

A.Front squat, 4,3,2,1; rest 2-3 min

+

3 RFT:

12 Dumbbell clean and jerk (from the floor, 6 each arm) 45/25#

14 Box jumps 24/20

Run 400 m

+

B1. Hollow body hold, :15-:20 secx4; rest :20 sec

B2. Alternating scissors, 12-18x4; rest 1 min

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