07252019

CROSSFIT

(Week 4)

8 min EMOM: (same as last week)

1-4 Bar muscle ups

or

1-4 Strict Weighted CTB pull ups

or

2-3 Neg pull ups; rest 2 minx4

+

12 min amrap:

4 HSPU (flat surface or 25#/ab mat) or 12 Push ups *both options will be RX’d just notate

6 Toes to bar

18/14 Cal bike

+

90/90 Pec stretch

Foam roll thoracic/lats

___

ENDURANCE

A. Squat clean, 1 EMOM for 8 min *can add weight each round or stay the same

+

For time:

20 Shoulder to overhead 95/65#

30 Front squat 115/75#

40 Pull ups

50 Sit ups

+

10 Glute bridgesx3; rest 1 min

:30 sec couch stretch

:30 sec half pigeon