12222018

CROSSFIT  

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

12 min amrap:

10 Box jump overs 24/20

10 Power clean 155#/105#

Run 400 m

Foam roll glutes

:20 sec Seated legs extended stretch  

5 Table tops

x2

___

ENDURANCE

A1. Front raises, 8-10x3; rest 1 min

A2. Lateral raises, 8-10x3; rest 1 min

+

12 min amrap:

Run 400 m

8 Dumbbell STO Left Arm

8 Dumbell STO Right Arm

12 Lemon squeezers

___

Row Prep

Row 500 m@goal 2k pace

rest 2 min

x6

+

A1.  10 Russian KBSx4 (mod loads); rest :20 sec

A2.  10 Heidensx4; rest 1 min

+

Banded hamstring stretch

Supine twist