12062017

CROSSFIT

A. Front Squat - 20 min to build to a 5 RM
+
12 Min AMRAP
150 Wall Balls @20 to 10/14 to 9
90 DU
30 MU

or

Karen
For Time
150 Wall Balls @20 to 10/14 to 10
+
A1. Couch Stretch - 3x:30/side- rest :30
A2. Glute Bridges - 3x10 - rest 1:30

___

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:

2 RFT:

Row 80 Cals (40 cal each split however)

Run 1 mile (alternating every 400m)

+

Three way banded hamstring stretch

:30 sec Couch stretch

:30 sec Pancake

___

SPORT

Row 500m @85%

20 alt Step Zombie Lunge

rest 2:00

x3

+

:10 AB Sprint @100%

1:50 AB @80% - hold steady wattage

rest 2:00

x8

rest to full recovery b/w sets 4/5

+

Bear Crawl 50 ft

Duck Walk - 20 alt steps

Toe Touches w/ 5-10 degrees of knee flexion

Hip CARs - 3 slow controlled reps in both directions

x3-5