06072018

CROSSFIT

(Week 8/Deload)

A.  Bar muscle up/Butterfly tech work (15 min)

* A1.  Bent over supinated barbell rows, 6-8x3; rest 1 min

  A2.  Dumbbell pull overs, 8-10x3; rest 2 min

+

10 to 1

Toes to bar (sub V ups or sit ups)

Burpees box jump overs 24/20"

+

B.  Dumbbell side bends, 10 each sidex3; rest as needed

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ENDURANCE

A.  Weighted strict chin ups, 1-2x4; rest 2 min

+

6-10 Renegade rows

14 Dumbbell front rack lunges

24/20 Cal Row

rest 1:30

x3

+

B.  L-Sit on the rings, :10-:15 secx4; rest 1 min

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