05092018

CROSSFIT

A. Back squat, 2,2,2,2; rest 2-3 min
+

Bike 60 Cals

80 Wall ball 10ft/9ft, 20,14

60 Sit ups

+

B.  Side plank, :45-:55 secx3; rest :20 sec per side

C1.  Goblet squat hold, :20-:30 secx3

C2.  Single sided glute bridge, 10x3

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ENDURANCE

Teams of two: (45 min cap)

"Jerry" (equal distance split however)

Run 1 mile

Row 2k

Run 1 mile

then:

"Annie" (split evenly, one completes half the reps then the other goes etc)

50-40-30-20-10

Double unders

Sit ups

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SPORT

A. Weighted Pull Up - 3x5 - rest 3 min

B1. Bench Press @31x1 - 3x6-8 - rest 1 min

B2. Prone Lying Dual DB Row @2020 - 3x6-8 - rest 1 min

+

@85%

1:00 Row

rest :30

1:00 AB

rest :30

1:00 Ski Erg

rest 1:00

x10