07032018

CROSSFIT

A1.  Plank, :30 sec (weighted if possible)x4; rest :20 sec

A2.  Alternating bicycle sit ups, 12-18x4; rest :20 sec

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Run 1200 m

Row 1200 m

rest 3 min

x2 (repeatable splits)

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B1.  10 Heiden'sx4; rest :30 sec

B2.  20 Lateral plate jumpsx4; rest :30

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:30 sec couch

Banded hamstring stretch

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ENDURANCE

A.  Power clean, 8 moderate singles; rest as needed (20 min)

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Run 400 m

21 KBS 53/35#

12 Pull ups

rest 1:00 min (repeatable splits)

x3

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C.  T raises, 10x3; rest 1 min

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Suitcase carry down rt/back left

x3

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