08092018

CROSSFIT

AGroup 1- Strict muscle ups, 1-2x4; 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, 3x3; rest 2 min

+

10 min EMOM:

Min 1- 5-10 Toes to bar

Min 2-  50 Du's or :30-:45 sec attempts

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Banded lat stretch

Banded tricep stretch

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ENDURANCE

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

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

3 RFT:

12 Front squat 115/75#

24 Cal row

44 Du's

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C. 30-20-10 Sit ups