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CROSSFIT

(Week 7/Mixed) 

A1. Lateral med ball throws, 12 each sidex3; rest  :10 sec/rest :30 sec

A2. Alternating ankle taps, 14x3; rest 1 min

6 RFT:

25 Cal Assault  

50 Du’s  

Lacrosse calf/bottom of foot

Achilles stretch

Three way banded stretch

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ENDURANCE

(Week 1) 

A. Front squat, 5 repsx4; rest 2 min

10 Dumbbell squats 45/25#

10 Dumbbell STO 45/25#

Run 400 m@85%

rest 2 min

x3

B. Lateral band walks, 10 each directionx3