05172017

CROSSFIT

A.  Back squat, 3x3; rest 2 min

B.  Bulgarian split squat, 6-8 each legx3; rest :30 sec between side/1 min between sets

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Run 800 m

25-50 Squats

25 Sit ups

rest 2 min

x3

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:30 sec half pigeon each side

:30 sec pancake

:30 sec Sieza sit

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ENDURANCE

Run 400 m

Row 500 m

rest 2 min

x6

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SPORT

A. 50 DL @225/155 for time

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:05 AD @100%

10 UB Front Rack Lunges @50/35

10 Min AD @ last weeks pace

rest 2 min

x6

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15 Min Breathing Skill Work - choose movement that challenges you the most in metcons and work on breathing in those positions