02062018

CROSSFIT

A. Max UB Kipping Pull Ups

-Sub Max Strict Pull Ups

-Sub - Single Arm DB Row - 3x10-12 - rest 1 min b/w sides

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For Time

60 Cal AD/40 Cal AB

50 Burpees

40 TTB

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B. Rotational Med Ball Toss - 3x10 - rest 1 min b/w sides

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ENDURANCE

A.  Bench press, build to a max

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4 RFT:

10 deadlift 225/155

10 over the bar burpees

Run 400 m

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Three way banded hamstring stretch

:20 sec pancake

:30 sec couch

Foam roll glutes and thoracic spine

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SPORT

For Time

6-4-2

Front Squat @275/200 - from the rack

10-8-6

Parallette HSPU - Girls will be with a 45# plate and an abmat under their head

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5 RFT

20 Wall Balls

10 BBJO @24/20

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15 min hip/quad/hamstring mobility