05162019

CROSSFIT

A. Ring muscle up tech work (12 min)

or

A. Bent over supinated rows, 6-8x4; rest 2 min

+

5RFT: 

6-10  Vups  

8-16 Push ups  

10 Cal Bike or Row

+

:30 puppy dog stretch

Banded lat stretch

Banded tricep stretch

___

ENDURANCE

(Week 2)

A. Barbell hip thrusts, 8-10x3; rest 2 min

+

(20 min cap)

Run 800 m

then:

5RFT:

25 Air squats

8-12 Pull ups

then:

Run 800 m

+

Banded lat

Banded tricep

:10-:15 sec sieza sit