07182017

CROSSFIT

(week 2)

A1.  Weighted plank, :30 secx4; rest :10 sec

A2. Vups, 8-12x4; rest 1 min

Run 400 m

Row 500 m

rest 2 min

x6 * repeatable splits

:30 sec couch stretch

:30 sec spider man stretch  

Roll calf/bottom of feet

___

ENDURANCE

A.M. 5k/Biathlon prep- Run 1 mile up hill, walk downx2

P.M. 

A1. Power clean, 2,2,2,2; rest :10 sec

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

14 min AMRAP:

12 Deadlift 225#/155#

12 Box jumps 24/20"

Run 400 m

+

10 side lying leg raises with toes pointed inward

10 side shuffle

x3

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SPORT

7 Min Run @ a tough sustainable pace

1500m Row @ a tough pace - goal is to have 250m splits with the same 500m pace

10 OTB Burpee Box Jumps @ an even pace while focused on breathing

rest 5-7 min

x4

+

A1. Hollow Body Rock - :30 - rest :30 x4

A2. Side Arch Hold :30/side - rest as needed x4