04042019

CROSSFIT 

(Week 3)

A. Shoulder press, 3,3,3,3; rest 2 min

+

14 min amrap:

10 Strict HSPU or 10 KB/DB press (no kipping)

36/30 Cal Row

10 CTB or 5 Bar muscle ups or 5 Strict CTB chin ups

+

:20 sec thoracic opener

:20 sec cow face pose

10 alt scorpion

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ENDURANCE

A. Dumbbell front rack step ups, 12x3; rest 2 min

B. Seated bicep curls, 8 each armx3; rest 1 min between sides

+

2RFT:

50 Air squats

25 Push ups

15 Pull ups

+

:20 sec puppy dog

Hip CARS, 5 each directionx3