04192017

CROSSFIT

A. Front Squat - 5x2 - rest 2 min

+

For Time

20 Alt Walking Lunges

100 Air Squats

Run 800m

100 Air Squats

20 Alt Walking Lunges

+

B1. Couch Stretch 1:30/side - rest :30 x3

B2. Calf Stretch 1:30/side - rest :30 x3

B3. Half Pigeon - rest as needed x3

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ENDURANCE

Workout at Schenely Oval at 6:00 pm

Run 4x800 m; rest 2-3 min

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SPORT

A. 10 DL EMOM for 5 Min @225-255/155-175 - rest 5 min x2 - increase load from last week
+
20 Min AD @3-5 RPM Faster than 60 min pace
Rest 1 min
1 min Goblet Squat Hold focused on Belly Breathing
Rest 1 min
1 min Hang From Bar at full extension Belly Breathing
Rest 1 min
x3