07112017

 CROSSFIT

A1.  Weighted plank, :30 secx4; rest :15 sec

A2. Vups, 8-12x4; rest 1:15

Run 400 m

Row 500 m

rest 2 min

x4 * repeatable splits

:30 sec couch stretch

:30 sec spider man stretch  

Roll calf/bottom of feet

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ENDURANCE

A.M. 5k/Biathlon prep- Run 3 miles@10k pace

P.M. 

A1. Power clean, 3,3,3,3; rest :10 sec

A2. High Box jumps, 3,3,3,3; rest 2 min

4 RFT: 

10 Vups  

12 KBS 75/53

44 DUs  

+

10 side lying leg raises with toes pointed inward

10 side shuffle

x3

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SPORT

10 Min Run @70-80% effort

10 Min AD @70-80% effort

30 Unweighted Alt Lunges

rest 5-7 min

x3

If you have a HR monitor work to try and keep HR between 130 and 150

+

A1. Hollow Body Hold - :30-:45 - rest :30 x3

A2. 30 Ankle Taps - rest as needed x3