08252017

CROSSFIT

A.  Split jerk, 2 EMOM up to 70-75% of 1RM for 10 min

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21-15-9

Hang squat clean 135#/95#

HSPU (open standards.....scale reps accordingly)

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B.  Side lying 8 each sidex3; rest 1 min

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Banded trap stretch

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ENDURANCE

OFF

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SPORT

2 RFT

100/80 Cal AD

100 Sit Ups

Run 800m

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A1. Banded Lat Stretch - 1:00/side x4 - rest 1:00

A2. Banded Front Rack Stretch - 1:00 x4 - rest 1:00

A3. Banded Front of Shoulder/Bicep Stretch - 1:00x4

A4. Puppy Dog Stretch - 1:00 x4 - rest 1:00

B1. Banded Sampson Stretch - 1:00/side x4 - rest 1:00

B2. 3 Way Banded Hamstring Stretch - 1:00/posiiton/side x4 - rest 1:00

B3. Pancake Split Stretch - 1:00 x4 (if you are bad at this, use bands to assist or sit on a plate to raise your butt up)