04042018

crossfit

A. Bench Press - 3x5 - rest 2 min
B. Weighted Chin up - 3x5 - rest 2 min
+
3 RFT
10 Thrusters @135/95
10 TTB

___

ENDURANCE

A1.  10-16 Push upsx3; rest 1 min

A2.  4-8 Unbroken strict pull upsx3; rest 1 min

A3.  10 V upsx3; rest 1 min

+

10 Burpees

15 Sit ups

3 Min max cal row

rest  2 min

x3

+

Banded lat stretch

Banded trap stretch

:15-:20 sec bar hangx3

___

SPORT

A. Deadlift - 5x5 - rest 2 min
B. Front Squat - 5x5 - rest 2 min
C.  RDL - 3x15 - no straps, no hook grip - rest 2 min
+
Run 400m
10 GHD Sit Ups
Run 400m
10 GHD Sit Ups
rest 3:30
x4
(touch floor on each rep)
+
D. Parallette Tuck Hold - 3x:10.:10.:10 - rest :05/3:00

https://www.youtube.com/watch?v=zxtT0DDtDtI