05302018

CROSSFIT

18 min EMOM

Even- 3-6 Unbroken toes to bar (sub 5 V ups)

Odd- 20-30 Unbroken Du's if possible or 10 Attempts

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12 Min AMRAP: (Teams of two/one working at a time)

Row 800 (switch every 200 m)

24 Over the Rower burpees (switch however)

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:20 sec seiza sit

:20 sec half pigeon each side

Lateral band walks 10 each directionx3

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ENDURANCE

Teams of two:

Run 1 mile (switch every 400 m)

Bike 120 Cals (switch every 20 cals)

100 Sit ups

Run 1 mile (switch every 400 m)

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A.  Side plank, :30-:45 secx4; rest :15 sec between sides/rest 1 min between sets

B.  T raises, 10x3; rest 1 min

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:30 sec couch

Foam roll lats and thoracic