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Thursday 6/8/2017

 

Crossfit and 5:15 am Endurance:

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

50 partner pullovers

40' bear crawl

30 goblet squats

20 mountain climbers

Workout warmup:

partner row, 20 sec row- switch with partner-start on 30 sec for 1500 m.

Workout:
5 min AMRAP
5 wall balls ( 20/14 | Rx+ 30/20)

5 burpees

Rest 2 min

5 min AMRAP

5 wall balls ( 20/14 | Rx+ 30/20)

20 Russian twists (45/25 lb plate)

Rest 2 min

5 min AMRAP

5 wall balls (20/14 | Rx+ 30/20)

150 m run

5:15 am Endurance:

5 min AMRAP
5 wall balls ( 20/14 | Rx+ 30/20)

5 burpees

Rest 2 min

5 min AMRAP

5 wall balls ( 20/14 | Rx+ 30/20)

20 Russian twists 45/25 lb plate

Rest 2 min

5 min AMRAP

5 wall balls (20/14 | Rx+ 30/20)

150 m run

O lift and Skill:

Make up a lift and skill you missed this week

Earlier Event: June 6
Wednesday 6/7/2017
Later Event: June 7
Facebook Test June 7