03032018

Crossfit

A. Strict Press - 3x5 - rest 2 min

B1. Single Arm Ring Row - 3x10-12 - rest :30

B2. Plank Hold - 3x1:00 - rest 1:30

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21-15-9

TTB

DB STO @50/35

KBS @2/1

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ENDURANCE

(Open prep)

Run 400 m@70%

AD 2 min easy

x4

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Banded hamstring

Banded lat/tricep and trap stretch

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(Body comp/build from last session)

A1.  Standing dumbbell press, 10-12x3; rest 1 min

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

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14 min AMRAP:

Run 400 m

12 Lemon squeezers

10-16 Push ups

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sport

Every :45 7 HSPU

-just like an emom only at :45

x6

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10 CTB

5 Ring MU

Run 400m

rest 2:30 min

x4

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20 min mobility on quads/hips/hamstrings