12012018

CROSSFIT

A. Reverse Dumbbell lunges, 14x3;(7 each side/do one side then the other); rest 1:30 between sets

+

3RFT: 

12 Dumbbell step overs 

14 Dumbbell STO

8-14 CTB pull ups  (sub ring rows or strict pull ups)

+

Banded trap stretch

Banded lat stretch

:30 Sec couch

___

ENDURANCE

A1. Front raises, 8-10x3; rest 1 min

A2. Lateral raises, 8-10x3; rest 1 min

+

18 min amrap:

10 Vups

20 Alt mountain climbers

5 CTB Kipping pull-ups (sub CTB barbell) 

20 Cal Assault/Echo

___

2k prep

3 Rounds at an easy pace:

Row 3 min easy

10 Heidens

5 Ring rows of Strict pull-ups  

10 Russian KBS (mod weight) 

:20 sec hard row

Row 1k@goal 2k pace; rest 5 min

x2