06132017

CROSSFIT

A. 5-10 toes to bar; rest 1 min x5

* sub Vups

+

Row 500 m@80-85% * repeatable splits

rest 2 min

x6

+

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

Banded lat stretch

Foam roll lats and thoracic spine

___

ENDURANCE

A.M.

5k and biathlon prep - Run 6x400 m; rest 2 min

P.M.

A.  Power clean, 2@70%, 2@75%, 2@80%x3; rest :30 sec between sets of two/2 min between waves 

B1.  8-16 GHD sit upsx3; rest :30 sec

B2. 20 Alternating bicycle sit upsx3; rest 1:00

+

21-15-9

Deadlift 225#/155# 

50-50-50

Du's

+

:20 sec puppy dog stretch

Foam roll thoracic spine and lats

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SPORT

Run 800m @85-90%

10 Dball Over the Shoulders @100/75

40 DU

10 Dball Over the Shoulders

AD- use your best number of calories from last week and work to be sub 5 min every round even if it is just :01

rest 1:30

x2

+

A1. Single Leg Hip Thruster - rest :30 b/w sides/rest 1:00 x3

A2. Reverse Hyper - 3x10-12 - rest 2 min

B. Quadraped Hip CARs - 3x3 in both directions - SLOW controlled reps