05302017

CROSSFIT

A. 2-6 Toes to bar, every :30 sec for 10 sets

*sub v ups if you are not recovered from Murph

+

Row 250m@100% effort

rest 2 min

x6

+

:10-:20 sec bar hang; rest :40 secx3

Banded lat stretch

Foam roll lats and thoracic spine

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ENDURANCE

A.M.

5k and biathlon prep - Run 5 min easy, Run 10 min @5k pace, Run 5 min easy

P.M.

A.  Power clean, 2,2,1,1; rest 2 min (not tng)

B1.  8-14 GHD sit upsx3; rest 1 min

B2.  16 Alternating bicycle sit upsx3; rest 1:30

 +

3 RFT:

AD 30 Cals

15 KBS 75/55#

30 Du's

+

:20 sec puppy dog stretch

Foam roll thoracic spine and lats

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SPORT

120 Min z1 of your choice

 

hike, bike ride, or in the gym

 

however you do it, don't stop moving the whole time