09192018

CROSSFIT 

A1. Weighted Russian twist, 14x3; rest :30 sec

A2. Alternating scissors, 14x3; rest 1 min

Death by Assault/Rogue

Ascending calorie EMOM every minute building by 3 calories every minute until you cannot make the prescribed calories.  

 +

5 min Z1 row (3 damper)

5 min Z1 bike

:30 sec couch

:30 sec pancake

:30 sec half pigeon

Three way banded hamstring stretch

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ENDURANCE

A. Leg lowers, 8-10x3; rest 1 min

B.  Medicine ball mountain climbers, 10-14 altx3; test :30 sec

Row 500 m@70%

rest 2 min

Run 400 m@70% 

rest 2 min

x4

*repeatable splits  

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