07052018

CROSSFIT

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

A1. Bar muscle up, 4-8 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, 5 repsx4; rest 2 min

+

"Tabata"

:20 sec on/:10 sec offx8

Burpees to a 25# plate

Ab mat sit ups

Double unders

Cal bike

+

Banded lat stretch

Banded tricep stretch 

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ENDURANCE

A. Weighted chin ups, 4-5x4; rest 2 min

+

(Score is max meters)

5-10 push ups

10 goblet squats 53/35#

2 min max meter row

rest 2 min

x4

+

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

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