05102017

CROSSFIT (Deload)

A. Back Squat @32x1 - 2 Reps EMOM for 10 min @50-60% - focus on Bar Speed out of the hole

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15 Min EMOM

1- 20 Air Squats

2- 20 Sit Ups

3- Run 200m

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ENDURANCE

*Meet at Schenely Oval@6:00 pm

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SPORT

A1. Single Leg RDL - 3x10/side - rest 1:00

A2. Reverse Hyper - 3x15 - rest 1:00 - light weight

A3. Deadlift - 3x10.10.10 225-255 - rest :10/as needed

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:05 AD @100%

10 UB Front Rack Lunges @50/35

10 Min AD @ last weeks pace

rest 2 min

x5

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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