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CROSSFIT

A. Hollow Body Rock - 5x:30 - rest :30

:30 AD or AB @85% 

:30 Slow Spin

x3

rest :30

Row 1k at last weeks pace

rest 5 min

x4

 

This should flow as follows: 3 min on the bike, rest :30, row 1k, rest

 

ENDURANCE

A.  Power cleanx1/Hang power cleanx1; rest 2 minx4

+

3 RFT:

50 Du's

15 Toes to bar/V ups

10 Deadlift 155#/225#

+

:20 sec puppy dog stretch

:20 sec pancake

:30 sec couch

Foam roll glutes and thoracic spine

___

SPORT

15 Burpees to 6" Target

15 TTB

6 Bar MU

rest 1:00

x5

+

3 RFT

50 Wall Balls @20/14

40 BJ @24/20

30 Sit ups

20 PJ @115/75