04262018

CROSSFIT

A. Ring muscle up tech

  (Group 1)- 5 for timex4; rest 1-2 min

  (Group 2)- A1.  Seated banded transitions, 3-4x4; rest :20 sec

                    A2.  Rings to hip, 4-5x4; rest 1 min

(Group 3)- A.  Box assist or partner assist pull ups, 2-4x4; rest 2 min

+

10-25 Push ups

15-20 Toes to bar

2 Min Bike for calories

rest 3 min

x3 *score is total calories

+

                B1.  Overhead thoracic opener, :20 secx3

                B2.  Standing banded single sided lat activation drill 10 each sidex3

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ENDURANCE  

A. Back rack weighted step ups, 12 total (5 each leg)x3; rest 1:30

B. Strict CTB chin ups(weighted if possible/supinated grip), 3-4x4; rest 1:30

* Sub negative chin ups 3 repsx4; rest 2 min

(12 min cap)

4 Squat clean 135#/95#

2 Bar muscle ups or 6 CTB pull ups (sub 4 box assist)

16/14 Cal row

rest 1 min

x3

C1. 10 band pull apartsx2

C2. 10 single sided banded lat pull downs

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sport

OFF