05232019

CROSSFIT

**Athletes doing Murph RPE 8 today

A. Bent over supinated rows, 6-8 repsx3; rest 2 min

+

2RFT: (12 min cap)

10-25 Kipping pull ups or 10 Strict

15-30 Burpees

30 Cal bike

+

B1. Banded lat stretch :20 secx2

B2. Banded tricep stretch :20 secx2

B3. Z1 cardio 2 minx2

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ENDURANCE

(Week 2) **Athletes doing Murph RPE 8

A. Barbell hip thrusts, 8 repsx4; rest 2 min

+

(20 min cap)

Run 1 mile

then:

5 Rounds:

4-6 Pull ups

8 Sit ups

12 Squats

+

Banded lat

Banded tricep

:10-:15 sec sieza sit