06212017

CROSSFIT

A.  Back squat, build to a max (20 min)

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3 RFT:

Run 400 m

30 Box jumps 24/20"

30 Wall ball 20/14, 10/9

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:30 sec half pigeon each side

:30 sec pancake

:30 sec Sieza sit

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ENDURANCE

For time:

Row 120 cal

AD 120 cal

Run 800 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

A. 15 min DB OHS mobility - lats, first rib, traps, hips, etc

B. DB Snatch x3/DB OHS x6 - rest 1 min b/w sides x2 - work toward 80/55

C. Single Arm KB Snatch in to Reverse Lunge - 4x10 - rest 1 min b/w sides

D. Accumulate 30 Bar MU NFT

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5 Burpee Pull Ups

5 TTB

5 CTB

rest 1:30

x4-6

Dont come off the bar from the last Burpee Pull Up until the end of the round

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20 min shoulder mobility

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30 min z1