10252018

CROSSFIT

(Week 4)

A. HSPU- Strict/deficit 4-5x5; rest 2 min

Kipping- 4-8x5; rest 2 min

Strict single sided seated dumbbell press, 8-10 repsx4; rest :30 sec/rest 2 min

+

12 min amrap:

4-6 Ring muscle ups or 6-8 Strict pull ups

60 Du’s

20 Sit ups

10 STO 135#/95#

+

90/90 pec stretch

Banded trap stretch

___

ENDURANCE

A.Front squat, 3x3; rest 3 min

+

3RFT:

10 Pull ups

12 Front rack lunges 95/65#

Run 400 m

+

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

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

___