06212018

CROSSFIT

Group 1-(build from last week if possible)

A1. Bar muscle up, 4-7 repsx4; rest in transition

A2. 18/12 Rogue or Assaultx4; rest :30 sec- 1 min

- Sub Bar muscle up tech work  (12 min)

- Sub Matador dips, 4x4; rest 2 min

+

For time: (12 min cap)

30 CTB pull ups  (sub Ring rows)

40 Burpee box jump overs 24/20

50 Sit ups  

+

Banded lat stretch

Banded tricep stretch 

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ENDURANCE

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

+

15 min amrap:

15 Dumbbell squat clean 45/25

20 Sit ups  

15 Push ups

Run 400 m

+

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

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