11012018

CROSSFIT

(Week 5)

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

+

2-4 Ring muscle ups or 4-8 Strict pull ups

4-8 Toes to bar

20-40 DU’s

rest 1:30

x5

+

90/90 pectoralis stretch

Banded trap stretch

:30 sec thoracic opener

___

ENDURANCE

A. Hang power clean, 2,2,1,1; rest 2 min

+

12 Dumbbell STO 45/25#

14 Russian KBS 75/50#

2 min row@hard pace for meters

rest 2 min

x3

+

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

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

___