10112017

CROSSFIT

(Week 6/Testing)

A. Back squat, 2,2,2,2; rest 3-5 min

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Open Workout 13.3

12 min AMRAP:

150 Wall ball 10ft/9ft, 20#/14#

90 Du's

30 Muscle ups **sub for Thursday's group 2&3 is CTB pull ups or Ring rows (no attempts if you haven't been doing muscle ups Thursday)

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: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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"Jerry"

Run 1 mile

Row 2k

Run 1 mile

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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

12 Min AMRAP

10 DL @225/155

15 Burpee BJ Overs @24/20

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On a Running Clock

0:00-2:00 Max DU

2:00-3:00 Rest

3:00-5:00 Max TTB

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20 min mobility