10182018

CROSSFIT

(Week 3)

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

Kipping- 4-8x4; rest 2 min

Strict single sided seated dumbbell press, 8 repsx4; rest :15 sec/rest 2 min

+

2RFT:

12 STO 135/95#

24 Cal Assault

24 Sit ups

4-8 Ring muscle ups (sub strict banded or 6-12 strict pull ups)

+

90/90 pec stretch

Banded trap stretch

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ENDURANCE

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

+

3RFT:

10 Dumbbell step overs 45/25#

12 Dumbbell STO 45/25#

44 Du’s or 88 singles

+

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

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

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