06062017

CROSSFIT

A. 2-6 Toes to bar, every :30 sec for 10 sets

*sub v ups

+

8-10 Burpees afap:

Row 250m@100% effort

rest 1:30

x6

+

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

Banded lat stretch

Foam roll lats and thoracic spine

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ENDURANCE

A.M.

5k and biathlon prep - Run 4x800 m; rest 3 min

P.M.

A.  Power clean, 2@65%, 2@70%, 2@75%x3; rest 1:30 between sets

B1.  8-16 GHD sit upsx3; rest :30 sec

B2.  18 Alternating bicycle sit upsx3; rest 1:00

 +

10 Deadlift 225#/155#

Row 3 min max cals

rest 3 min

x3

+

: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

5 Min AD @10 min pace

rest 3:00

x4

+

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

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