06142018

 

CROSSFIT

A1. Bar muscle up, 4-6 repsx4; rest in transition

A2. 18/12 Rogue or Assault; rest :30 sec- 1 min

- Sub Bar muscle up tech work  (12 min)

- Sub Matador dips, 4-5x4; rest 2 min

4 RFT: 

8-12 CTB pull-ups/Sub Ring rows

12 Vups

Run 400 m

Banded lat stretch

Banded tricep stretch  

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ENDURANCE

A.  Weighted strict chin ups, 2-3x4; rest 2 min

+

15-20 Push ups

15 Front Rack alt lunges 115/75

20 Box jumps

rest 1 min

x3

+

B.  L-Sit on the rings, :15-:20 secx4; rest 1 min

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