07062019

CROSSFIT

A. Bar muscle up tech work (15 min)

or

A. Strict weighted chin ups, 2-3x4; rest 2 min (sub CTB barbell chin ups)

+

Teams of two: (one working at a time/split evenly)

40 CTB pull ups

120 Du’s

40 Dumbbell STO 50/35#

120 Du’s

40 Front rack alt lunges 115/75#

120 Du’s

40 Front squat 115/75#

+

Lat stretch

Spiderman stretch

—-

ENDURANCE

A. Push ups, 4-8 unbrokenx7; rest 1-2 min

B. GHD sit ups, 8-12x3; rest 1 min

+

Tri prep

Bike 8 min max cals

Run 8 min max distance

Row 8 min max distance