CROSSFIT

Row 2k for time

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ENDURANCE

A.M. 5k- Run 1 mile@5k pace, run 5 min easy, Run 1 mile@5k pace

Half marathon- Run 45 min @moderate pace

Full marathon- Run 5 miles @moderate pace

P.M. A. Clean RDL, 3-4x4; rest 2 min

B1. Leg lowers, 8-10x3; rest 1 min

B2. Ankle taps, 20 alternatingx3; rest 1 min

21-15-9

Deadlift 205#/135#

Box jumps 24/20"

Three way banded hamstring stretch

:30 sec pancake

:20 sec supine twist

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Either do * or **

*A1. 30 Cal AD @85-90% - rest :10 x4

*A2. 5 Bar MU - rest 2:00 x4

**A. Accumulate 15 Bar MU NFT

**B1. Hips to Bar - 4x5-7 - rest 1:00

**B2. Low Bar BMU Transition Drill - 4x7 - rest as needed

(everone will do the following)

B1. Straight Arm Plank + Scapular Push Ups - 3x7-10 slow controlled reps- rest 1:00

B2. Skin the Cats - 3x3-5 slow controlled reps - rest 1:00

C1. Circular Scap Pull Ups - 3x5 reps in either direction - be as slow and controlled as possible - rest 1:00

C2. :20-:30 Front Lever Tuck Hold on Bar x3 - rest as needed - work on beginning to reach parallel to the ground with your back

D1. :30-:45 Hollow Body Hold - rest 1:00 x3

D2. 25 GHD Sit Ups - rest 1:00 x3

D3. 50 Ankle Taps - rest as needed x3 - make sure to stay in hollow position for these

Scap Push Ups @2:50 in the video - https://www.youtube.com/watch?v=CvjgEoZ2a88