02082018

CROSSFIT

A1. Ring or Matador Support Hold - 3x:30 - rest :30

A2. Hollow Body Rock - 3x:30 - rest 1:30

+

For Time

Row 1k

50 OHS @115/75

+

B1. Puppy Dog Stretch Hold 3x:30 - rest :30

B2. Squat Hold Thoracic Rotations - 3x10alt reps - rest 1:30

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ENDURANCE  

A.  Squat cleanx1/Front squatx2; rest 2 minx4 complexes; rest 2 min

B.  Butterfly/bar muscle up tech work (12 min)

* Sub B.  Arnold press, 12 alternatingx3; rest 2 min

+

12 min AMRAP:

10 Alternating dumbbell snatch 50#/35#

10 Push ups

40/32 Cal AD

+

:20 sec puppy dog stretch

Banded lat and tricep stretch

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SPORT

OFF