05242018

CROSSFIT

A. Ring muscle up tech (15 min cap)

  (Group 1)-  A. 10-30 Muscle ups for time

  (Group 2)- A1.  Max strict chest to ring chin upsx4; rest :30 sec

                    A2.  Ring to hips, 5 quality repsx4; rest as needed

  (Group 3)-  A.  Test to see where you are with your pull up

                      B.  Partner assisted pull ups, 2-4x4; rest 2 min

+

(15 min cap)

Run 800 m

120 Du's

30 Pull ups (sub ring rows)

30 Burpees to a 25# plate

+

                B1.  Overhead thoracic opener, :20 secx3

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

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ENDURANCE 

A.  Squat clean tech work (20 min)

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21-15-9

STO 115/75# (from the floor)

Front squat

Box jump 24/20

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C1. 10 band pull apartsx2

C2. 10 single sided banded lat pull downs