04122018

CROSSFIT

20 min Kipping/Butterfly technique work
+
A1. 2 Arm KB/DB OH Sit Up w/ pause at the top to emphasize OH position - 3x10-12 - rest :30
A2. Hollow Body Hold - 3x:30 - rest 2 min
B. Plank March - 3x20 total alt reps - rest 2 min
+
1 Min Max Burpees
rest 2 min
x3


https://www.youtube.com/watch?v=-bbt7txgGOY

https://www.youtube.com/watch?v=M8FIBWLmNi8

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ENDURANCE  

A. Back rack weighted step ups, 10 total (5 each leg)x3; rest 1:30

B. Strict CTB chin ups(supinated grip), 1-2x5; rest 1:30

* Sub negative chin ups 2 repsx4; rest 2 min

10 Over the bar burpees

8 STO 115/75

12 Back squats 115/75

rest 1 min

x3

C1. 10 band pull apartsx2

C2. 10 single sided banded lat pull downs

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SPORT

OFF