07262017

CROSSFIT

A. Front squat, 4,2,4,2; rest 2 min  

B. Weighted back rack step ups, 5 each legx3; rest 1:30

For time: (15 min cap)

60 Wall ball 10ft for both 20#/14#

20 Toes to bar (sub v ups)

40 Wall ball

20 Toes to bar

Foam roll quads  

Banded three way hamstring stretch

:30 sec pancake

___

ENDURANCE

(Teams of two/reps split evenly)

AD 100 Cals

30 Burpees to a 45# plate

AD 80 Cals

20 Burpees to a 45# plate

AD 60 Cals

10 Burpees to a 45# plate

+

A.  30-20-10 Sit ups

+

Calf/achilles roll out/stretch

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SPORT

A. Push Jerk x3/ Split Jerk x1 - Complex x3

B. Split Jerk Step Throughs - 3x8-10 - rest 2 min

C. Push Press - 3x3 - rest 2 min

+

20 Min EMOM

1 - 12 Thrusters @95/65

2 - 45 DU

+

D1. 1:00 Seiza Sit - rest :30 x3

D2. 3 Way Banded Hamstring Stretch - :30 each direction - rest :30 x3

D3. Hip CARs - 3 slow controlled reps in each direction x3 - rest as needed

 

*here is the step through, but your bar path should stay straight up and down, this woman is driving her bar forward

https://www.youtube.com/watch?v=q_eoQw1z69U