02242018

crossfit

A. Back Squat - 3x2 - rest 2 min

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For Time (From the Rack)
30 Front Squats @135/95
20 Front Squats @185/125
10 Front Squats @225/155

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B1. 3 Way Banded Hamstring Stretch - 3x:30 each position - rest :30

B2. Couch Stretch - 3x:30 each leg - rest as needed

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ENDURANCE

(Open prep)

5 Rounds not for time@70%:

AD 20 Cal AD

30 Du's

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(Body comp)

A1.  Standing dumbbell press, 8-10x3; rest 1 min

A2.  Seated single sided bicep curls, 10-12 per sidex3; rest :30 sec/rest 1 min

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12 min AMRAP:

Run 400 m

12 V ups

12 Burpees

12 Alt lunges 45#/25#

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SPORT

20 min practice

Row transitions

Single Arm DB OH Position

Row handle return with limited grip utilization

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Legs Only AB

1:00 @85%

:30 slow spin

x3

rest 5 min

x3

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any skill work you feel you need that you will be able to recover from for Monday

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20 min z1

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15 min grip/bicep/shoulder mobility