07112019

CROSSFIT

(Week 1)

8 min EMOM:

1-3 Bar muscle ups

or

1-3 Strict Weighted CTB pull ups

or

2-3 Neg pull ups; rest 2 minx4

+

6-8 Vups with a 1 sec pause at the top

10 Burpee box jump overs 24/20

16/12 Cal row

rest 1:30

x4

+

90/90 Pec stretch

Foam roll thoracic/lats

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ENDURANCE

A. Squat clean, 1.1x4; rest :20 sec/rest 2 min

+

3RFT:

4-8 Strict pull ups (sub assisted box/band)

10 Front squats 115/75#

20 Sit ups

+

10 Glute bridgesx3; rest 1 min