04202019

CROSSFIT

A. Reverse back rack lunges, 16 altx3; rest 2 min

+

Teams of two:

40 Thrusters 135/95# 

40 Over the Bar burpees

40 CTB pull ups 

40 Over the Bar burpees

40 Wall Ball 30#/20#  

+

:30 sec pancake

:10-15 sec sieza sit

Seated legs extended stretch

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ENDURANCE

A  Deadlift, 3,3,3,3; rest 2-3 min

Run 800 m

40 Box jumps 24/20

30 Ball slams

20 Toes to bar or GHD sit ups  

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Run Prep

Run 10x200m; rest 2 min *preferably on a track