03172018

CROSSFIT

A. Weighted Pull Ups - 3x5 - rest 2min

-Sub Strict Pull Ups - 3x2.2.2 - rest :20/2 min
-Sub Kneeling Strict Pull Ups - 3x8-10 - rest 2 min

+

2 Person Teams
160 Wall Balls - Alternate every 20 reps
100 TTB - Alternate every 10 reps

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ENDURANCE

(Open prep)

AD 2 min@80%

4-8 Toes to bar or 10 V- ups

Run 400 m

x5

+

Banded hamstring

Banded lat/tricep and trap stretch

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(Body comp/build from last session)

A1.  Standing dumbbell press, 6-8x4; rest 1 min

A2.  Seated single sided bicep curls, 8 per sidex4; rest :30 sec/rest 1 min

+

Run 400 m

12 Dumbbell Front rack alternating lunges 35#/20#

14 Russian twists 15#

rest 1:30

x4

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SPORT

A1. AB or Row 2:00 @85% - rest :00 x8

A2. AB or Row Sprint :10 - rest :15 x8

A3. HS Walk 25ft - rest as needed x8

+

15 min shoulder mobility/long stretch hold

+

15 min low back mobility/long stretch hold

+

20 min z1