01092018

CROSSFIT

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

x3

+

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

___

ENDURANCE

A.  Clean pulls, 3x3; rest 2 min

+

16 Min amrap:

10 Toes to bar/V ups

10 Power clean 135#/95#

12 Box jumps 24/20"

+

: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
x6
+
30 Min EMOM
1 - 40 DU
2 - :30 Hollow Body Hold
3 - 7 GHD Sit Ups