10092017

CROSSFIT 

A. Power clean, build to a tough single (20 min) 

+

12 min Amrap:

8 Power snatch 115/75# 

10 OHS 115/75#

Run 400 m

+

10 lateral band step oversx3; rest as needed

Foam roll glutes, quads and thoracic spine

___

ENDURANCE

A. Back squat, build to a max (25 min)

+

"Karen"

150 Wall ball for time 20/14, 10ft  

+

A1. 10 single legged bridgex3; rest 1 min

A2. Single sided dumbbell upright row, 6x3; rest 1 min

___

SPORT

A1. AD 40/30 Cal @85-90% - rest :10 x4

A2. Front Squat - 4x5 - rest as needed

+

50 Wall Balls

100 DU

100 ft DB Walking Lunge @50/35

25 Burpee BJ Overs @24/20

rest as needed

x4

+

B. Foam Roll/Lacrosse Ball Quad/Hip Flexor - 1:00/side x1

C.  Banded Sampson Stretch - 2:00/side x1

D. Dead Bug - 3x10 - rest :30 b/w sides

*move through B,C and D fluidly