04292017

CROSSFIT

Cindy

20 min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

+

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

A2. 2 min shoulder/lat long hold stretching - rest :00 x4

___

ENDURANCE

5k- Run 1 mile@5k pace, Run 800 m@80% perceived effort, Run 400 easyx2

Half marathon- Run 6-8 miles@70% perceived effort

Marathon- Run 90 min easy

Murph prep/Mixed modal:

8 RFT:

Run 400 m

10-15 Push ups

15 Sit ups

+

AD 30sec@50%/AD30 sec80%

x10

+

Foam roll glutes, quads

Small roller or barbell to calf/achilles

Banded hamstring

Banded lat

Pec stretch

___

SPORT

2 Person Teams

For Time

Run 3 miles total - alternate every 400m

+

2 Person Teams

For Time

Row 6k total - alternate every 500m

+

2 Person Teams

For Time

AD 600 Cal - alternate every 25 cals

+

20 min movement/breathing work - if you need individual protocols of things you struggle with for things like this, contact me