08242017

CROSSFIT

A1.  10-40 Unbroken Du'sx5; rest 1 min

A2.  4-10 Toes to bar (practice linking)x5; rest 1 min

+

5 RFT:

Row 50 cals

Run 400 m

+

Three way banded hamstring stretch

Foam roll glutes/quads

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ENDURANCE

A.  Weighted step ups, 10x3; rest 1:30 (5 each leg)

B.   Static ring holds, :10-:20 secx4; rest :40 sec

+

5-10 Strict pull ups (sub seated)

10 Lateral jumps over bar

10 Back rack lunges 115/75#

rest 2 min

x3

+

Foam roll quads and glutes

:30 sec couch

:30 sec half pigeon

:30 sec legs extended forward fold

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SPORT

OFF