01242019

CROSSFIT 

(Week 1)

A. Muscle up 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

CTB pull ups  

Box jumps 30/24

Burpees

+

B.  Side lying lateral raises, 8-10x3; rest :30 sec32( between sides

+

:20 cow face posex2

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ENDURANCE

(Week 2)

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

+

3 RFT:

10 Deadlift 225/135#

12 Dumbbell STO 45/25

14 Cal Bike

+

:20 sec butterfly stretch

:20 sec seated hip stretch

x2

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