Friday 180615

I. General Warm-Up/Transition

3 RNFT:

2 Samson Stretch

10-15 reps of

OHS (PVC)

Sit-ups

Supermans

Pull-ups/ring rows

Dips/push-ups

 

 

II. Workout Of The Day

20 min amrap

Teams of 2

SDHP (95/65) (65/45) (45 or less)

Cal Row

C2B (pull-up) (Ring Row)

In this workout it starts with 1 rep of each. Add a rep to all movements every round completed. So, it goes as follows 1.1.1 then 2.2.2. then 3.3.3 until you run out of time.

*split reps as needed

 

INTENDED STIMULUS

Finish it up. I know this week was hard because I programmed it to make you better. Let’s end it on a strong note.

 

III. Supplemental Work

Friday:

5 RNFT:

10-15 Banded Good mornings

5 Single-arm OH walking lunge steps/leg

Crossfit Enhance