08232018

CROSSFIT

(Week 3) 

AGroup 1- Strict weighted muscle ups, 2-4;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, 3,3,2,2; rest 2 min

+

8 min amrap:

10 Burpees to a 45/25# plate

40 Du’s

10 CTB pull-ups (sub hard ring rows) 

+

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, 8x3; rest 1:30

+

20-14-6

Front squat 115/75# 

Dumbbell STO 45/25#

+

C. 30-20-10 sit ups