10202017

CROSSFIT

A1.  Side plank, :30 sec-1 min each sidex3; rest :20 sec/rest 1 min

A2.  Dumbbell side bends, 10 each sidex3; rest :20 sec/rest 1 min

+

Row 2k

Run 1 mile

100 Double unders

80 Sit ups

+

Calf/achilles stretch

Roll calf/bottoms of feet with barbell, lacrosse ball or mini roller

:30 sec couch

:30 sec half pigeon

___

ENDURANCE

OFF

___

SPORT

NOT DOING FB

A. Power Clean - 3x1.1.1 - rest :10/2 min

B. Clean Pulls - 3x5 - rest 2 min

+

10 Min AMRAP

15 Power Snatches @75/55

10 Cal AD

+

C1. Reverse Hyper - 3x10 - rest 1:00 - light weight

C2. DB Death March - 3x20 alt steps - light weight

 

DOING FB

OFF