11292017

CROSSFIT

A. Front Squat - 8,6,4,2 - rest 2 min

+

12 Min AMRAP

50 Wall Balls @20/14

30 DU

+

C1. Foam Roll Quads/IT Band x2

C2. Seiza Sit 1:00 Hold x2

___

Endurance

A1.  High to low banded rotations, 10x3; rest :20 sec

A2.  Side plank, 1 min x3; rest :20 sec

A3.  V ups, 12-14x3; rest 1 min

+

Teams of 2:

3 RFT:

Run 1 mile (alternating every 400m)

Row 2 k

+

Three way banded hamstring stretch

:30 sec Couch stretch

:30 sec Pancake

___

SPORT

For Time

10 Power Snatches @135/95

20 Alt Pistols

30 BBJO @24/20

40 TTB

30 BBJO

20 Alt Pistols

10 Squat Cleans @225/155

+

A. Barbell Hip Thrusters - 3x8-10 - rest 2 min

B. Good Morning - 3x8-10 - rest 2 min

C1. Single Leg RDL - 3x8-10 both sides then rest 1:00

C2. Lying TRX Hamstring Curls - 3x8-10 - rest 1:00

+

20 min posterior chain movement/mobility work