04252018

CROSSFIT

A. Back squat, 4,4,3,3; rest 2 min

B.  Side plank, :35-:45 secx3; rest :20 sec per side
+
40-30-20

Wall ball

20-18-16

Box jump 24/20"
+
C1.  Goblet squat hold, :20-:30 secx3

C2.  Single sided glute bridge, 10x3

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ENDURANCE

Teams of two:

100 Sit ups (split evenly)

200 Cal Bike

Run 1 mile with a sandbag (switch every 400 m)

+

Lateral X band walks, 10 each direction

10 Glute bridges

x2

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sport

A. Front Squat - 3x5 - rest 3 min
B. Single Leg Landmine DL - 3x8-10 - rest 1 min b/w legs - put barbell in corner instead of landmine
C. Back Ext - 3x10-12 - :10 Sorenson Hold on last rep - rest 2 min
+
60 DU
10 UB Wall Balls @30/20
rest 1:30
x10
rest to full recovery b/w sets 5/6
+
20 min low back/hamstring/hip mobility
+
20 min z1