10142017

 

CROSSFIT

A. Pistol tech work or lower body mobility, 6-10 alternatingx3; rest 1:30 *positional work

+

50-40-30-20-10

Du's

Sit ups

* 10 alternating back rack lunges between each set 75/55# (4 sets total)

+

foam lower extremity and glutes

:30 sec half pigeon

:30 sec couch

:30 sec pancake

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ENDURANCE

A1. 10-14 Lemon squeezersx3;rest :20 sec

A2. 16-20 Alt scissorsx3; rest 1 min

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@ a repeatable pace Row 1k, Run 1 mile; rest 3 minx3

+

10 min lower body mobility

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SPORT

Practice/play with Partner DL

+

2 Person Teams - 1 Person Working at a Time - Split However

For Time

200 DU

10 Squat Snatches @135/95

150 DU

8 Squat Snatches @165/115

100 DU

6 Squat Snatches @185/135

+

2 Person Teams

For Time

Row 100 Cals

50 Synchro Wall Balls

50 Power Cleans @135/95

50 Synchro Wall Balls

Row 100 Cals