12272017

CROSSFIT

A. Front Squat 5x5 - rest 2 min - all at the same weight

+

10 UB Thrusters @95/65

40 DU

10 UB DB Thrusters AHAP

rest 1:00

x3

+

B1. Ankle CARs - 3x3 slow controlled reps in each directions - rest :30

B2. Alt Walking RDL - 3x10 total reps - rest :30

B3. Alt 90/90 Hip Rotations - 3x10 total reps - rest :30

B4.Squat Hold Thoracic Rotations - 3x5/side - slow and deliberate  - rest 1:00

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ENDURANCE

(Week 1)

Teams of two:

Row 1k (partner two start rowing immediately after partner one finishes)

20 Sit ups

rest until partner is done rowing

x4

+

A1.  Dumbbell side bends, 12x3; rest :20 sec

A2.  Bird dogs, 12 altx3; rest 1 min

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SPORT

20 Min EMOM

1 - Run 200m

2 - 5 Dball OTS @100/75

rest 5 min

20 Min EMOM

1 - Row 250m

2 - 10 Alt DB Snatches @50/35

rest 5 min

20 min EMOM

1 - 40 DU

2 - 7 Burpees to a 6" target

+

A1. Banded Hamstring Stretch - 3x:30 hold/position - rest :30

A2. Alt Single Leg PVC RDL - 3x20 total reps - rest 1:30