08302018

CROSSFIT

(Week 4) 

AGroup 1- Strict weighted muscle ups, 3-5;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, 2,2,2,2; rest 2 min

+

3 RFT:

10-18 CTB pull ups (sub 8-10 banded)

14 V ups

60 Du's

+

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

+

2 RFT: (8 min cap)

18 Thrusters 75/55#

32/28 Cal Assault

+

C. 30-20-10 sit ups