Thursday 190627

General Warm-up


20-30 DU/SU

10 Kip Swings

10yd High Knee/10yd. Butt kick

5 Supinated Grip Strict Press


Workout Of The Day

4 RFT:

50 DU’s/100 SU’s

12 C2B Pull-ups; Pull-ups; Assisted Pull-ups

400m Run

15 Push Press @135/85; 115/65; 95/55


*20:00 time cap


Accessory, Recovery, and Community

Foam roll or barbell roll calf 2:00-3:00 each (find spots, apply pressure by putting other leg on top, and then flex and extend the ankle)

Thoracic spine foam roll


Supplemental Work


3-4 sets NFT:

3-5/leg Box Step-Downs w/ 3s lower

rest :45

3-5 Barbell RDL w/ 3s lower

rest 1:30

Crossfit Enhance