11082018

CROSSFIT

(Week 6/Testing)

A. HSPU- 20-40 for time (strict or kipping) or A. Strict seated single sided press, 6-8x4; rest :30 sec/rest 1 min

+

12 min amrap:

Assault bike 24/18 cals

4-8 Strict pull ups

10 Box jump overs

+

90/90 pectoralis stretch

Banded trap stretch

:30 sec thoracic opener

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ENDURANCE

A. Power clean, 1.1x3; rest :20 sec/rest 2 min

+

3RFT:

8 Hang power clean 135/95#

12 CTB pull ups or 4 Bar muscle ups

14 Goblet squat (light loads)

+

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

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

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