03072018

CROSSFIT

A. Front Squat - 3, 2, 3, 2, 3, 2 - rest 2 min
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For Time
50 Thrusters @95/65
50 BJ @24/20
25 Wall Balls @30/20 to 10'/9'
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10 min z1(walking or bike)

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ENDURANCE

Teams of two (split evenly)

Run 1 mile (switch after 800 m)

Bike 80 cal (switch every 20 cals)

60 Sit ups (switch every 15 reps)

x2

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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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:10 Row Sprint @100%

:50 Slow Spin

x4

rest to full recovery

x3

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20 min z1