06072017

CROSSFIT

A.  Back squat, 3,3,3,3; rest 2 min

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

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12 min AMRAP:

20 Wall ball 10ft/9ft 20#/14#

16 V ups

18Box jumps 24/20"

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:30 sec half pigeon each side

:30 sec pancake

:30 sec Sieza sit

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ENDURANCE

5 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

A. 15 min DB OHS mobility - lats, first rib, traps, hips, etc
B. DB OHS - 3x10-12 - rest 1 min b/w sides
C. Single Arm KB Snatch in to Reverse Lunge - 4x10 - rest 1 min b/w sides
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Row 500m @85%
10 OTR Burpees
20 TTB
10 Walking DB Lunges @50/35
12 Bar MU
rest as needed
x3
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C1. Hollow Body Hold - :30 hold - rest :30 x4
C2. Side Plank - :30 hold/side - rest :30 x4