10042018

CROSSFIT

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

+

2-6 Ring muscle ups or 4-8 CTB or 6-10 Ring rows

8-12 V ups

8-12 Burpee box jumps 24/20

rest 1:30

x4

+

90/90 pec stretch

Banded trap stretch

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ENDURANCE

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

+

12 min amrap:

44 DU’s

12 Thrusters 95/65#

10 Bar facing burpees

+

B1. Hollow body hold, :10-:20 secx4; rest :20 sec

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

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