05062017

CROSSFIT

A. Good Mornings - 3x8-10 - rest 2 min

+

12 Min AMRAP

15 Pull Ups

15 Power Cleans @135/95

500m Row

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ENDURANCE

5k- Run 2 miles for time

Half- OFF or Run 15-20 min easy

Full- OFF or Run 20-30 min easy

+

:30 sec half pigeon, :30 sec couch, :30 sec seated legs extended lower back stretch/achilles stretch

Foam roll legs, thoracic, glutes and calf/achilles

Murph Prep:

40 min AMRAP:

Run 800 m

10-15 Push ups

15 Sit ups

20 Du's

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SPORT

OFF