06282018

CROSSFIT

Group 1-(build from last week or shorten rest if possible)

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

A2. 18/12 Rogue or Assaultx4; rest :20 sec- 1 min

- Sub Bar muscle up tech work  (12 min)

- Sub Matador dips, 4x4; rest 2 min

+

12 min amrap:

18  Burpees to a 25# plate

44 Du's

Run 400 m

+

Banded lat stretch

Banded tricep stretch 

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ENDURANCE

A.  Weighted strict chin ups, 3-4x4; rest 2 min

+

5 RFT:

10 Pull ups

10-15 Push ups

20 Sit ups

+

B.  L-Sit on the rings, :15-:25 secx4; rest 1 min

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