03242018

crossfit

A. RDL - 3x5 - rest 2 min - focus on hinging mechanics w/ tight upper back- vide from the side
+
4 RFT
20 Burpees
20 DB Hang Clean and Jerk @50/35 - split 10/10 per arm
20 Box Jumps @24/20

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ENDURANCE

(Open prep)

5 Rounds not for time:

Run 400 m

Bike 25 Cals

10 Sit ups or 8 Toes to bar

+

Banded hamstring

Banded lat/tricep and trap stretch

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(Body comp)

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

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

+

4 RFT:

Run 400 m

10 Box jumps 24/20"

12 Sit ups

14 Squats (no weight)

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SPORT

A1. Air Squat - 3x10-15 reps - slow contorlled or fast, whatever feels best to loosen up your legs - rest 1:00
A2. Banded Pull Aparts - 3x10 - light banded pull aparts - rest 1:00
A3. Banded Lat Stretch - 3x1:00 hold/side - rest as needed
+


Row 1k w/ damper @1-3 - Stroke rate @35+
100 DU - attempt UB
rest 4 min
x2

rest to full recovery

x2
+
15 min z1
+
15 mobility