09132017

 

CROSSFIT

A. Back squat, 5x5; rest 2 min

+

10-16 Unbroken Wall ball 30/20#

Run 400 m

rest 2 min

x4

+

:30 sec couch

:30 sec puppy dog

5 Hip Cars in each directionx2

___

ENDURANCE  

A1. Leg lowers, 8-10x3; rest :30 sec

A2. Weighted Russian twist, 14 altx3; rest 1 min

+

Teams of two:  (one working at a time)

Row 3k (switch every 500 m)

Run 2 miles (switch every 400 m) 

Row 3k (switch every 500 m) 

+

Calf/Achilles roll with barbell or stick &stretch

5 breaths in upward to downward dogx3

___

SPORT

500m Row

rest 1:00

Run 400m

rest :30

45/35 Cal AD

rest 3:00 - rest first :30 in OHS hold with PVC focused on breathing

x6

rest to full recovery between3/4

+

A1. Quadraped Hip CARs - 3x3 SLOW controlled reps/ side - rest :30

A2. Dead Bugs - 3x10 alt reps - SLOW controlled reps - rest as needed

B. Circling Back Extensions - 3x3 in both directions - SLOW controlled reps - unweighted, just focus on movements - rest as needed

C. Thoracic Bridge Rotations - 3x5/side - rest as needed

https://www.youtube.com/watch?v=rm9L0RIhR3s