10042017

CROSSFIT

(Week 5)

A. Back squat, 3,1,3,1; rest 3 min

+

15 min AMRAP:

30 Wall ball 10ft for both

60 Du's

Run 400 m

+

:30 sec couch

:30 sec puppy dog

5 Hip Cars in each directionx2

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ENDURANCE  

A1. Leg lowers, 8-10x3; rest :30 sec

A2. Weighted Russian twist, 14-20 altx3; rest 1 min

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Row 2k

Run 800 m

Row 1k

Run 800 m

Row 500 m

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Calf/Achilles roll with barbell or stick &stretch

:30 sec half pigeon each leg

5 breaths in upward to downward dogx3

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SPORT

A. OHS - 3x10 - rest 2 min

B. 15 Rope Climbs for Time - First 8/6 Legless - don't use black ropes - don't jump

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20 Min EMOM

1 - 7-10 HSPU

2 - 3-5 Bar MU

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10 Hang Power Snatches @95/65

12 CTB

rest 1:00

x3

rest as needed

x2

+

A1. Puppy Dog Stretch - 1:00 hold - rest :30 x3

A2. Banded Lat Stretch - 1:00 hold - rest 1:00 x3

B. Back Scratch Stretch - 10 reps in each direction/side - rest 1:00 b/w sides x2

C. Quadruped Wrist Stretch - 1:00 hold - rest 1:00 x3

 

https://www.youtube.com/watch?v=faExb1S4J-4