03102018

CROSSFIT

A. Deadlift - 3x5 - rest 2 min
+
7 RFT
7 TTB
7 KBS @2/1.5
+
B1. Seal Pose Stretch - 3x:30 - rest :30
B2. Seated Straight Leg Hamstring Stretch - 3x:30 - rest 1:00

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ENDURANCE

(Open prep)

AD or row 40 cals easy

Run 400 easy

10 scorpians

10 straight legged sit ups

x3

+

Banded hamstring

Banded lat/tricep and trap stretch

__

(Body comp/build from last session)

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

A2.  Seated single sided bicep curls, 12 per sidex3; rest :30 sec/rest 1 min

+

Run 800 m

then:

5 RFT:

10 Alternating lunges (no weight)

10 Alternating russian twist 10/15#

30 Du's or 10 Attempts

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SPORT

20 min min calf mobility - format of 1 min soft tissue work - 1 min stretch hold
+
20 min shoulder mobility - same format as calves
+
10 Min EMOM
2 Back Squats @50% 1RM with focus on maxim bar speed out of the hole
+
A1. Alt Side to Side Goblet Squat - 2x10 alt reps - rest 1 min
A2. Alt Back Rack Reverse Lunge @ RPE 6 - 2x10 alt reps - 2 min