04202017

CROSSFIT

*A. 10 Muscle Ups for time - rest 3:00 x2 - make sure you chat with a coach before doing this to make sure you are ready

**A1. Hip to Rings - 3x7 - rest 1:00

**A2. Ring Dips @2121 - AMRAP UB - 3x5 - rest 2:00

***A1. Seated Alt Arnold Press - 3x20 total reps - rest 1:00

***A2. AMRAP UB Lying Barbell CTB Pull Ups - rest 2:00 x3

B. Split Jerk - 1 Rep EMOM for 10 min - Build to a Tough Single during EMOM

+

3 RFT

10 CTB

40 DU

10 TTB

20 Cal Row/AD

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ENDURANCE

A.M.  5k- Run 30 min easy

         Half marathon/Full marathon- Run 5 miles at race pace

P.M.

A.  Hang squat clean, 2,2,2,2; rest 2min

+

3 RFT:

12 Push press 115#/75#

12 Front rack lunges 115#/75#

12 Over the bar burpees

+

:30 sec couch stretch

banded lat stretch

:20 sec supinated bar hang

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SPORT

OFF