02212018

CROSSFIT

A. Front Squat - 3x2 - rest 2 min

+

4 RFT 15 UB Wall Balls @20 to 10/14 to 9

30 DU

15 Cal Row or bike

+

10 min z1 (walking or bike)

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ENDURANCE

Teams of two (split evenly)

"Jerry"

Run 1 mile (2 laps each split however)

Row 2k (1k each split however)

Run 1 mile

then:

100 cal AD (50 cals each split however)

+

Three way banded hamstring stretch

:30 sec sieza sit

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SPORT

:07 AB @100%

:53 AB Slow Spin

x5

rest to full recovery

x2

+

30 min of focused mobility on your trouble spots

+

10 min z1