06142017

CROSSFIT

A.  Back squat, 3,1,3,1; rest 2 min

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3 RFT: (13 min cap)

7unbroken thrusters@135#/95#

Run 400m@85-90%

rest 2 min

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rest 5 min

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(8 min cap)

30-20-10

Wall ball 20/14#/ 10ft for both

Du's

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B.  Bulgarian split squat, 5-6 each legx3; rest :30 sec between side/1 min between sets

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:30 sec half pigeon each side

:30 sec pancake

:30 sec Sieza sit

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ENDURANCE

6 RFT:

Row 30/24 Cals

AD 30/24 Cals

Run 400 m

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A1.  Lateral band step overs, 10x3; rest :15 sec

A2.  Side lying leg raises with top foot pointed inward 10x3; rest 1 min

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SPORT

OFF