06242019

CROSSFIT

(Week 7/Mixed)

A. Bar muscle up tech work (15 min)

or

A. Strict chest to ring pull ups (weighted if possible), 1-2x5; rest 2 min

+

14 min amrap:

10 STO 135#/95#

12 Toes to bar

Run 400 m

+

Foam roll lats/thoracic

Lat stretch

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ENDURANCE

(Deload)

A. Bulgarian split squats, 6-8x4; rest :20 sec/rest 2 min

B. GHD sit ups, 8-10x3; rest 1 min

+

8 min amrap:

10 Dumbbell squats 45/25#

10 Burpees

40 Du’s

+

Figure four stretch

Scorpian stretch

Calf/achilles stretch