05032017

CROSSFIT

For Time

30 Squat Cleans @135/95

*7 Min Cap

+

21-15-9

Box Jumps @24/20

Pull Ups

+

A. Bulgarian DB Split Squats - 3x10 - rest 1 min

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ENDURANCE

"Jerry"

Run 1 mile

Row 2k

Run 1 mile

+

:30 sec half pigeon

Quad stretch

:20 sec spiderman lunge stretch

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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

+

25 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