05312017

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

40 KBS 55/35#

40 Front squat 75#/55#

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:30 sec half pigeon each side

:30 sec pancake

:30 sec Sieza sit

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ENDURANCE

Row 1k

Run 800 m

Row 750 m

Run 400

Row 500 m

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3 Rounds not for time:

12 Lateral step ups

:20 sec waiters walk left arm

:20 sec waiters walk right arm

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SPORT

A. DB Bulgarian Split Squats - 4x10-12 - rest 1 min b/w sides

B. Single Arm DB Press - 4x10-12 - rest 1 min b/w sides

C. Single Arm KB Snatch in to Reverse Lunge - 3x10 - rest 1 min b/w sides

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1:00 AD @90-95%

40 DU

20 Thrusters @95/65

40 ft OH walk - slow controlled walk focusing on breathing, should be immediately at the end of the last thruster rep

rest as needed to maintain high output

x3