08162018

CROSSFIT

AGroup 1- Strict muscle ups, 1-3x4;rest 2 min

      Group 2- Ring muscle up tech work (12 min)

      Group 3- Supine pull ups, 8-10x4; rest 2  min

B.  Bench press, 3,1,3,1; rest 2 min

+

30-50 burpee box jump overs for time 24/20

+

Banded lat stretch

Banded tricep stretch

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ENDURANCE

A. Landmine press, 6-8 each armx3; rest 1:30 between sets

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

+

8 min amrap:

10 Squat clean 115/75# 

240 m row

+

C. 30-20-10 sit ups