08022018

CROSSFIT

AGroup 1- 1-3 Ring muscle ups, EMOM for 10 min

      Group 2- Ring muscle up tech work (10 min)

      Group 3- A1.  Dumbbell floor press, 10x3; rest 1 min

                     A2.  Dumbbell bent over row, 10x3; rest 1 min

+

12 min amrap@70%:

12 Bar facing burpees

10 Hang power clean 125#/85#

12 Toes to bar

+

Banded lat stretch

Banded tricep stretch

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ENDURANCE

A. Landmine press, 8-10 each armx3; rest 1:30 between sets

B. Lying dumbbell flies, 8-10x3; rest 1:30

For total calories

Bike 3 min

80 Du's

Bike 2 min

60 Du's

Bike 1 min

40 Du's

+

C. 30-20-10 Sit ups