01052019

CROSSFIT 

A. Deadlift, build to a tough single (NOT max)

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12 min amrap:

Run 400 m 

10 Hang Power clean 125#/85# 

20 Sit ups

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Foam roll glutes

+

:20 sec Seated legs extended stretch 

5 Table tops

x2

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ENDURANCE

A.  Leg lowers, 8-10x3; rest 1:30x3

20 min amrap@z1 pace: 

Bike 2 min

Run 400 m

10 Burpees

10 Alt lunges (no weight) 

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Row Prep

Row 250 m

rest 2 min

x8 (hard efforts)

Run or Bike 10 min Z1