01032018

CROSSFIT

A. Front Squat 5x5 - rest 2 min - increase weight from last week
+
10 UB Thrusters @95/65
40 DU
10 UB DB Thrusters AHAP
rest 1:00
x4
+
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  

Teams of two: 

Row 2 min for max calories

rest while partner goes

x6 each  

A1. Dumbbell side bends, 10-12x3; rest 1 min

A2.  Lateral ball throws, 10x3; rest 1 min

A3.  Bird dogs, 10-12 altx3; rest 1 min

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SPORT

A. Power Snatch - 3x1.1  - rest :20/2 min

+

21-15-9

Cal Row

Power Snatch @95/65

+

B1. Reverse Hyper - 3x10 - light weight - rest 1:00

B2. Walking Lunge with Sampson Stretch Pause - 3x20 alt reps - rest as needed