01162018

CROSSSFIT

Row 1k @85% - this pace should be perfectly repeatable

rest :10

25 Burpees - goal is to pick a pace without stopping

rest :10

1:00 UB Plank

rest 2:00

x4

+

B1. 90/90 Doorway Pec Stretch - 2x:30 hold/side - rest :30

B2. Banded Lat Stretch - 2x:30/side - rest :30

B3. Lying Face Down OH PVC Raises - 2x5 slow controlled reps - rest as needed

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ENDURANCE

A.  Clean pullx1/Power cleanx1; rest 2 minx4

+

10 Min amrap:

15 Deadlift 215#/135#

45 Du's

15 Toes to bar/V ups

+

:20 sec puppy dog stretch

:20 sec pancake

:30 sec couch

Foam roll glutes and thoracic spine

___

SPORT

AB @85% 3 min

rest :30

10 Burpee Box Jump Overs @24/20

rest :30

10 Burpee Box Jump Overs

rest 3 min

x7

+

33 Min EMOM

1 - 40 DU

2 - :30 Hollow Body Hold

3 - 7 GHD Sit Ups