04222017

CROSSFIT

For Time

Run 1 mile

rest 2:00

50 TTB

rest 2:00

200 DU

+

A1. 5 Min z1 AD, Row or Walk/Jog - rest :00 x4

A2. 2 min Hip/Calf long hold stretching - rest :00 x4

___

ENDURANCE

5k- Run 1 mile@5k pace, Run 1 mile easyx2

Half- Run 3 miles@race pace, Run 2 miles easy, Run 3 miles@race pace

Full- Run 15-19 miles

Murph prep/Mixed modal:

5 RFT:

10-20 push ups

15-20 sit ups

Run 400 m

rest 10 min/mobility work then:

For time:

Row 1k

100 Du's

Row 1k

___

SPORT

4 Person Teams

3 RFT

20 Syncro CTB (partner A and B)

20 Syncro TTB (partner C and D)

rest 3 min

3 RFT

20 Syncro CTB (partner C and D)

20 Syncro TTB (parner A and B)

+

2 Person Teams

For Time

50 Syncro Bar Facing Burpees

+

2 Person Teams

100 HSPU - alternate every 5 reps using the same HSPU set up