9/6/16 – Regular Schedule

lee lunging

RANT

Hope everyone had a good holiday weekend!  Now back to work…

CrossFit Performance

A. Front Squat – 3×5

+

AMRAP 8

20 Cal Row/AB

15 Front Squats (50% of A)

10 Push Press (same)

Rest 8:00

x2

CrossFit Fundamentals

A. GHD SitUps – 3×10-12

B. Hip Extensions – 3×10-12

+

AMRAP 15

20 Push Press

200m Run

Strength Class

A. Floor Press – 4×4

*same weight as 8/23

B. RDLs @22X2 – 4×8

C1. Single Leg StepUps – 3×6 each leg

C2. L Hang – 3xME + ME, rest :20 between each ME

Endurance Class

Stability

+

4 x 75m Run

6 x 50m Run

Walking Recovery