04182018

CROSSFIT

A. Back squat, 5x5; rest 2 min

B.  Side plank, :30-:40 secx3; rest :20 sec per side
+
100 Wall ball for time 10ft/9ft, 20/14 (10 min cap)

*4 Burpees every min
+
C1.  Goblet squat hold, :20-:30 secx3

C2.  Single sided glute bridge, 10x3

___

ENDURANCE

Teams of two:

AD 80 Cals (switch every 20)

Row 60 Cals (switch every 15)

x5

+

Lateral X band walks, 10 each direction

10 Glute bridges

x2

___

SPORT

A. Front Squat - 3x1.1 - rest :20/3 min

+

Run Mile @ RPE 7

+

20 min moiblity

20 min z1