01302018

CROSSFIT

For Time

100 Cal AD/75 Cal AB

20 TTB

100 Cal Row

20 TTB

+

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

B. Half Kneeling Med Ball Rotational Toss - 3x15/side - rest 1 min b/w sides

___

ENDURANCE

A.  Power clean, 2,2,1,1; rest 2 min

+

15 min AMRAP:

Run 400 m

10 Deadlift 225#/155#

15 Box jumps 24/20"

+

Three way banded hamstring stretch

:20 sec pancake

:30 sec couch

Foam roll glutes and thoracic spine

___

SPORT

A1. Bar Facing Burpees AFAP - 3x10 - rest :10
A2. Squat Clean - 3x1 - rest 3 min
+
10 Min AMRAP @85%
15/10 Cal AB
5 BJ @30/24
3 Ring MU

rest 3 min

10 Min AMRAP @85%
15 BBJO @24/20
30 DU
3 Bar MU

rest 3 min

10 Min AMRAP @85%
15/10 Cal AB
DB Fron Rack Walking Lunges @35/25
7 CTB
+
15 min shoulder mobility