03042019

CROSSFIT 

(Week 7/Mixed)

A.Bar muscle up tech work

or

A. Weighted chin ups, 2-3x4; rest 2 min

(sub 1-2 negative chin upsx4; rest 2 min)

+

For time:

20 Thrusters 95/65#

20 Sumo deadlift high pull

20 Push press

20 Front squats 95/65#

*4 burpees at the top of each minute

+

Three way banded hamstring stretch

:20 sec supine twistx2

:20 sec couch

___

ENDURANCE

(Week 8/Deload)

A. Dumbbell front rack step ups, 10x3; rest 2 min

B1. Reverse V ups with sliders, 10-15x2; rest 1 min

B2. Alternating foot touch in crab position, 10-15x2; rest 1 min

+

8-1

Dumbbbell thrusters 45/25#

Burpees

+

:30 sec couch

Banded tricep stretch

Banded lat stretch