06132019

CROSSFIT

A. Ring muscle up tech work (12 min)

or

A. Bent over supinated rows, 4-5 reps x4; rest 2 min

+

14 min amrap:

10 Renegade rows

18/12 Cal bike

12 Weighted Russian twist

+

B1. Banded lat stretch :20 secx2

B2. Banded tricep stretch :20 secx2

___

ENDURANCE

A.Barbell hip thrusts, 8x4; rest 2 min

+

Teams of two: (24 min cap)

60 Ring rows

70 Box jumps 24/20

80 Goblet lunges 50/35

90 Sit ups

100 Du’s

Run 800 m with a sandbag together (one bag)

+

Banded lat

Banded tricep

:10-:15 sec sieza sit