12202018

CROSSFIT

A1.  Landmine Clean and press, 8 reps per sidex3; rest 1 min

A2.  Single arm ring row, 4-8 each sidex3; rest 1 min

  B.  Star plank, :20-:30 secx3; rest :30-45 sec between sides

+

10 min amrap@”Grind Pace”

50 Ft suitcase carry Right (heavy but should be able to keep torso vertical)

50 Ft suitcase carry Left

25 Ft Overhead Dumbbell walking lunge Right arm (arm/elbow should be LOCKED OUT)

25 Ft Overhead Dumbbell walking lunge left arm  

25-50 DU’s

:20 sec thoracic opener

Banded tricep stretch

Banded trap stretch

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ENDURANCE

A. Deadlift, 2,2,2,2; rest 3 min

+

10 min amrap:

10 Front rack alternating barbell lunges 115/75#

12 Cal Bike

10 Russian KBS 70/50

+

B.  Elbow on knee external rotations, 6-8x3; rest 1 min between sets