04122017

CROSSFIT

A. Front Squat - 3x3 - rest 2 min

+

20 Alt Walking Lunges

30-50 Air Squats (use same number as last week)

Run 400m

rest 3:00

x5

+

B1. Couch Stretch 1:30/side - rest :30 x2

B2. Calf Stretch 1:30/side - rest :30 x2

B3. Half Pigeon - rest as needed x2

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ENDURANCE

A1.  Side plank, 1 minx3; rest :30 sec between sides/rest 1 min

A2.  Dumbbell side bends, 12 each sidex3; rest 1 min

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Row sprint 10 sec@100%

rest 90 sec

x4

rest 2 min

Row sprint 20 sec@100%

rest 2 min

x4

Row sprint 40 sec@100%

rest 5 min

x2

+

:30 sec three way banded stretch

:30 sec couch stretch

:30 sec pancake

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SPORT

A. 10 DL EMOM for 5 Min @225-255/155-175 - rest 5 min x2

-this is just bending "maintanence", so don't go crazy here, just get some solid moderate training in here

+

60 min Max Cal AD