04112018

CROSSFIT

A. Rear Foot DB Split Squats - 3x10-12 - rest 1 min b/w sides
B. Front Foot Elevated DB Split Squats - 3x10-12 - rest 1 min b/w sides
+
10 Min EMOM
1 - AD/AB :45 @85%
2 - 15 Wall Balls @20/14
+
C. Squat Hold while holding on to cage w/ vertical torso - 3x1:00 - rest 1 min

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ENDURANCE

Teams of two:

Row 3 min max calories each (one person at a time)

80 Sit ups (40 each split however)

Row 2 min max calories each

60 Sit ups

Row 1 min max calories each

40 sit ups

then:

Run 800 together

+

Lateral X band walks, 10 each direction

10 Glute bridges

x2

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SPORT

A. Deadlift - 5x3 - rest 2 min
B. Front Squat - 5x3 - rest 2 min
C.  RDL - 3x18 - no straps, no hook grip - rest 2 min
+
Run 400m
10 GHD Sit Ups
Run 400m
10 GHD Sit Ups
rest 3:30
x3
rest to full recovery
x2
(touch floor on each rep)
+
D. Parallette Tuck Hold - 4x:10.:10.:10 - rest :05/3:00