05092019

CROSSFIT

(Deload/ Week 8)

A. Ring muscle up tech work (12 min)

or

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

+

10-20 Push ups

10-16 Weighted russian twist

10 Box jumps 24/20

rest 1 min

x4

+

:30 puppy dog stretch

Banded lat stretch

Banded tricep stretch

___

ENDURANCE

(Week 1)

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

+

4 RFT:

10-15 Pull ups (sub 5 CTB barbell pull ups)

15 Cal bike

20 Air squats

+

Banded lat

Banded tricep

:10-:15 sec sieza sit