02282018

CROSSFIT

A. Front Squat - 4x2 - rest 2 min

+

15-12-9 Cluster (squat clean + thruster) @95/65

BJ @30/24

*Run 200m after the 15 and 12 BJs

+

10 min z1 (walking or bike)

___

ENDURANCE

Teams of two (split evenly)

Run 1 mile (switch every 400m)

Bike 200 cals (switch every 20 cals)

180 Du's (switch every 30 reps/sub 60 singles)

+

Three way banded hamstring stretch

Foam roll glutes/quads

:30 sec sieza sit

___

SPORT

10 min HS Walk work

+

:10 Row Sprint @100%

:50 Slow Spin

x5

rest to full recovery

x2

30 min of focused mobility on your trouble areas

+

10 min z1