09202018

CROSSFIT  

10 min Emom: 

2-3 CTB pull ups or bar muscle ups or strict pull ups/assisted pull-ups  

”Diane” 

21-15-9

Deadlift 225/155# 

HSPU (sub Dumbbell press, pike HSPU or regular push ups) 

Banded lat stretch

:30 sec child’s pose

5 breaths in table top

x3

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ENDURANCE

Option 1- Kipping pull up tech work (10 min) 

Option 2- Bottoms up KB press, single sided 8-10x3; rest 1:30

10 burpees

10 box jumps 24/20

20 Cal bike

rest 1:30

x4

Banded tricep

Banded lat stretch