04262017

CROSSFIT

A. Front Squat - Build to a Max

-if you rowed yesterday just build to a tough single

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For Time

150 Air Squats

Run 1 mile

150 Air Squats

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

B2. Seiza Sit - 1:00 - rest :30 x3

B3. Sampson Stretch - 1:00/side - rest as needed x3

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ENDURANCE

AD 150 cals

Run 1 mile

Row 2k

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Foam roll/stretch calf/achilles,

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SPORT

A1. Single Leg RDL - 2x10/side - rest 1:00

A2. Reverse Hyper - 2x15 - rest 1:00 - light weight

A3. Deadlift - 2x10.10.10 225-255 - rest :10/as needed

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23 Min AD @same pace as last week

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