01032019

CROSSFIT

A. Bench press, build to a tough single (20 min)

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4 RFT:

6-10 HSPU 45/25

4 Ring muscle ups or 4-8 Strict pull ups

12 Box jump overs 24/20

:20 sec thoracic opener

Banded tricep stretch

Banded trap stretch

Banded lat stretch

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ENDURANCE

A. Squat clean tech work (20 min)

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12 min amrap:

Bike 16/12 cals

12 V ups

4-6 Strict pull ups

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B.  Elbow on knee external rotations, 6-8x3; rest 1 min between sets