01082019

CROSSFIT                                                                                                                                       

(Mixed week) 

12 min Emom: 

Group 1- Even 1-4 Kipping or strict muscle ups  

               Odd- 14/12 Cal row  

Group 2- Even- 3-6 Strict CTB or 6 Barbell CTB pull ups

               Odd- Rest  

10 min amrap: 

10/6 Push ups  

10 Vups

14/10 Cal Assault/Rogue  

Banded tricep and lat stretch

:15-:20 sec bar hang or false grip ring hang (no spealler bar hangs) 😂 

X4

___

ENDURANCE

(Deload) 

A. Weighted GHD hip extensions, 6-8x4; rest 2 min

10 Deadlift 205#/125#

20 Lateral plate hops

Run 400 m

rest 2  

x3

Three way banded hamstring stretch

Roll calf and bottoms of feet