Thursday 7-13-17

CrossFit Aether

1) Ring Dips- 4x10

2) Build up to a fairly high Box Jump. Be careful. 

3) NFT 4 Rounds

10 Single Leg Deadlifts

10 Single Leg Bridges

20 Russain Twists

Mobility  

Spend 2 minutes in banded Samson

Spend 2 minutes in straddle

Spend 2 minutes in couch stretch

Aether Barbell Raw Strength and Gains  

A1) Standing Dumbbell Over Head Press- 4x10

A2) Supported Dumbbell Single Arm Bent Over Row- 4x10

B1) Close Grip Bench- 4x10

B2) Wide Grip Pull ups or Banded Pull Downs- 4x10

C1) TRX Tricep Extensions- 4x10

C2) Dumbbell Hammer Curls- 4x10