09062018

CROSSFIT

(Week 5) 

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, 2,2,1,1; rest 2 min

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For time: (10 min cap)

30-20-10

Burpees

20-40-60

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

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3-6-9-12

Front squat 115/75#

CTB pull ups

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C. 30-20-10 sit ups