02132018

CROSSFIT (DELOAD)

A. 10 Min Kipping Work on Bar or Rings

+

3 RNFT

500m Row

15 Sit Ups

15 Cal AB or 20 Cal AD

1:00 plank

rest 1 min

+

B1. Side Plank - 3x1:00/side - rest :30

B2. Hollow Body Hold 3x:30

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ENDURANCE

(Deload)

A. Bulgarian split squat, 6-8 repsx3; rest 1 min

+

Run 1 mile

60 Wall ball 10ft/9ft, 20/14#

Run 800 m

30 Wall ball

Run 400 m

+

B.  30-20-10 Sit ups

+

Banded three hamstring stretch

Foam roll glutes/quads

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SPORT

A. HS Walk - 8x25 ft - rest :30

+

20 Min EMOM

1-10 min - 2 Ring MU

11-20 - 2 Bar MU

+

A1. Weighted Strict CTB Pull Ups - 4x3-5 - rest 1 min

A2. Defecit HSPU - 4x6-8 - rest 2 min

+

20 min z1