05172018

CROSSFIT

A. Ring muscle up tech

  (Group 1)-  A. 6-8 for timex4; rest :45-2 min

  (Group 2)- A1.  Lying, feet on box(no band if possible) transitions, 3-4x4; rest :20 sec

                    A2.  Hip to rings, 4-5x4; rest 1 min

(Group 3)- A.  Box assist or partner assist pull ups, 3-5x4; rest 2 min

+

10 min amrap:

4-8 CTB pull-ups (sub 8 hard ring rows)

12 Burpee Box jump overs 24/20 (open standard)

16 Sit ups 

+

                B1.  Overhead thoracic opener, :20 secx3

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

___

ENDURANCE 

A. Back rack weighted step ups, 14 total (7 each leg)x3; rest 1:30

B. Max unbroken strict chin ups

* sub Partner assist chin ups, 1-2x4; rest 2 min

+

1 min max STO 95/65#

1 min max Box jumps 24/20

1 min max Air squats (perfect form)

rest 1 min

x2

+

C1. 10 band pull apartsx2

C2. 10 single sided banded lat pull downs