06272017

 CROSSFIT

A. Front squat, 3,3,3,3; rest 2 min

B. Side plank, :30-:40 per sidex3; rest :30

sec between sides

4 RFT:

12 Back rack alt lunges 95/65# 

24 Cal row

60 DUs  

:30 sec coach stretch each side

Foam roll quads and glutes

___

ENDURANCE

A1. Weighted Russian twist, 12 altx3; rest :30 sec

A2.  Lemon squeezers, 10-16x3; rest 1 min

+

40-60 Double unders (sub 100 singles)

800 m run@80-85%

rest 2 min

x4

Calf/Achilles stretch :30 sec

:30 sec Sieza sit

Barbell or lacrosse ball on calves and the bottom of the foot  

___

SPORT

100 Cal AD @ 85-90% - keep the pace repeatable - focus on cycling air

rest :30

Accumulate :30 Tuck Front Lever Hold

rest :30

Accumulate 1:00 Hollow Body Hold

rest 3:00

x5

+

A1. Hanging Straight Leg Raises - AMRAP UB x3 - rest :30

A2. Banded Dislocates - 3x10 slow controlled reps - rest :30

A3. Shoulder Blade CARs - 3x3 slow controlled reps - rest 2 min