12052017

CROSSFIT

Run 1 mile for time (4 laps)

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A1. Kneeling Quadruped Thoracic Rotations - 3x5 slow controlled reps/side - rest :30

A2. Hip CARs - 3x3 slow controlled reps in both directions - rest :30

A3. Bear Crawls - 3x50 ft - slow controlled with focus on movement - rest as needed

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ENDURANCE

A.  Hang power clean, build to a max (20 min)

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For time:

30 Toes to bar (sub vups)

40 KBS 53/35

50 Box jumps 24/20"

60 Cal AD

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Three way banded hamstring stretch

5 Glute bridges each legx3; rest as needed

Foam roll glutes and thoracic spine

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SPORT

Warm Up - AB .5 miles + 25 ft hs walk x4

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100 HSPU for time

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8 RFT

Run 400m

10 DBall Over the Shoulder @100/75

-put the dball outside so the transitions are smooth - dont forget to bring it in :)

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B1. Hollow Body Rock - 3x:20 - rest :10

B2. DB Pull Overs @2421 - 3x5 - rest as needed

C1. Single Arm Banded Lat Pull Downs - 3x10/side - rest :30

C2. DB Rows @2121 - 3x8-10 - rest :30

C3. Dislocates w/2-5lb plate on PVC Pipe - 3x8 - rest as needed