10182017

CROSSFIT

A.  Bulgarian split squat, 6-8 each legx4; rest :30 sec between sides/1:30between sets

B.  Lateral ball toss, 10-14 each sidex3; rest 1:30 between sets

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For time:

AD 100 Cals

50 Thrusters 95/65#

50 Toes to bar

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:30 sec couch stretch

:30 sec pancake

Foam roll glutes and quads

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ENDURANCE

A1.  Band rotations low to high, 10 each sidex3; rest :20 sec

A2. Side plank, :45 sec per sidex3; rest 1 min

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Row 500 m@80%

30-50 Du's

rest 2 min

x6

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Seated legs extended hamstring stretch :20 sec

Spiderman stretch :20 sec

:30 sec pancake

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SPORT

A1. GHD Sit Ups - 3x15 - rest :15

A2. DB Push Press - 3x15 - rest :30

A3. CTB - 3x20 - rest 2:00 - focus on perfect positions with legs extended

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10 Min EMOM

1 - 10 HSPU

2 - 10 TTB

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Accumulate 20 Ring MU NFT - focus on perfect positions

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10 min shoulder mobility

 

DOING FB

OFF/FB PRACTICE