3/28/17 – Tuesday Endurance Class

espey stretching

RANT

Reminder of Endurance Class on Tuesdays and Thursdays from 6pm – 630pm!  They are designed for you to get some good running form practice in and still be able to get to 630pm class if you’d like to.

CrossFit Performance

A. Back Squat @33X1 – 7×3

*build each set

*15 min cap

+

3 Rounds for Time

15 DB Thrusters

15 Burpees

*100% effort

*should be able to perform the first set of DB thrusters unbroken

CrossFit Fundamentals

A. Front Squat @33X1 – 3×10

B. Thruster – 3×10

+

3 Rounds for Time

15 Thrusters

15 Box Jumps

30 Abmat Situps

Strength

A. Floor Press – 3×5.5, rest :30/2:00

*heavier than 3/14

B. Kang Squats – 4×8-10

C1 OH Walking Lunges – 3×50′

C2. Hollow Body Hold – 3×1:00

Endurance

400m Run @ Fast Pace, 2:00 Rest

200m Run @Faster Pace, 2:00 Rest

100m Run @Faster Pace, 4:00 Rest

x2