12132017

CROSSFIT

A. L-Sit on Rings - 3xAMSAP -rest 2:00

*A. Ring Support Hold - 3xAMSAP - rest 2:00

**Hollow Body Hold w/ hands at side - 3xAMSAP - rest 2:00

+

2 RFT

75 DU

50 Sit Ups

25 Burpees

___

ENDURANCE

Teams of two: (split evenly):

For time:

"Jerry"

Run 1 mile

Row 2k

Run 1 mile

then

100 Cal AD

+

Foam roll quads and glutes

Lateral x band walks 10 each direction

:30 sec Sieza sit

:30 sec couch

x2

___

SPORT

A. Power Clean - Bulid to a Tough Single
B. Clean Pull - 3x3 - rest 2 min
+
45 DU
15 Russian KBS @2/1.5
10 UB Clean Grip DL
rest 1:30
x5
*increase DL weight every round - finish heavy w/ good positions
+
C. Single Leg RDL - 3x10-12 - rest 1 min
D1. 3 Way Banded Stretch - 3x:30/position - rest 1:00
D2. Bear Crawl 3x50 ft @ a z1 pace - rest 1:00