01172019

CROSSFIT 

(Deload)

A. Butterfly/Kipping tech work (12 min) or

A1. 10 Scap pull upsx3; rest :30 sec

A2. 5-10 Bottom to bottom pull upsx3; rest :30

A3. 5-10 Top to top pull upsx3; rest 1:30

+

21-15-9

Shoulder to overhead 115/75#

Box jumps 24/20

Toes to bar

+

B. Side lying lateral raises, 8-10x3; rest :30 sec between sides

+

:20 cow face posex2

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ENDURANCE

(Week 1)

A. Bulgarian split squats, 6-8x4; rest :30 sec between sides/1 min between sets

B. Power clean, 1.1x3; rest :20 sec/rest 2 min

+

10 min amrap:

Assault/Rogue 16/10

12 KBS (moderate loads)

10 Alt dumbbell plank rows

+

:20 sec butterfly stretch

:20 sec seated hip stretch

x2

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