09022017

CROSSFIT

A1.  10-15 Lemon squeezersx3, rest :20 sec

A2.  :10-:20 sec hollow body holdx3; rest 1 min

+

Team workout (Conga line format):

Row 500 m

20 Toes to bar

30 Front squats 115#/75#

20 Ball slams

30 Alternating pistols

Row 500 m

+

:30 sec pancake stretch

:30 sec couch

:30 sec half pigeon

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ENDURANCE

A1.  :10-:20 sec hollow body holdx4; rest :20 sec

A2.  10 V upsx4; rest 1 min

+

Row 20 min for max meters

Run 30 min for max distance

+

Foam roll quads, glutes

Three way banded hamstring

Mini roller on the bottoms of feet/calf

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SPORT

60 min z1