03212018

CROSSFIT

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

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ENDURANCE

(Teams of 2):

Bike 200 cals (switch every 20 cals)

Row 4k (switch every 1k)

Bike 100 cals (switch every 20 cals)

Row 2k (switch every 500 m)

+

Three way banded hamstring stretch

Foam roll glutes/quads

:30 sec sieza sit

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SPORT

20 min z1
+
A. 20 min Squat Snatch Technique Work on cycling Singles - Not to exceed 75% 1 RM
+
:10 Row Sprint @100%
:50 Slow Spin
x4
rest to full recovery
x4
+
20 min z1