03142018

CROSSFIT

A. Front Squat - 3, 2, 1, 3, 2, 1 - rest 2 min
+
For Time
30 Wall Balls @20/14
20 KBS @2/1.5
40 Wall Balls
20 KBS
30 Wall Balls

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ENDURANCE

(Teams of two):

Bike 100 cals (switch every 25 cals)

40 No push up burpees (switch every 10)

Run 1 mile (switch every 400 m)

+

Three way banded hamstring stretch

Foam roll glutes/quads

:30 sec sieza sit

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SPORT

20 min z1

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A. 20 min Squat Snatch Technique Work on cycling Singles - Not to exceed 75% 1 RM

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:10 Row Sprint @100%

:50 Slow Spin

x4

rest to full recovery

x3

+

20 min z1