THURSDAY 26-04-2018

THURSDAY 26-04-2018
26-04-2018 Admin

PLEASE REMEMBER THAT WE WILL BE RUNNING ONLY ONE CLASS AT CFJ HQ, TOMORROW, FRIDAY 27 APRIL 2018 @ 09:00!

ENDURANCE CLUB

A. BREATHING WORK

4 x 200m sprints w/ nasal only breathing
-Rest 60 sec between efforts

B. CONDITIONING

In teams of 3, for time:
1.6km run (each)
2000m row (each)
96/64 cal. bike (each)

All team mates work at the same time but on different stations. Rotate and
partition reps up however you want to.
Clock stops when all team mates are done.

CROSSFIT

EMOM 15:
1: 10 x single KB front rack split squats
2: 10 DB Pendlay rows
3: 15/10 cal. bike

-Rest 5 minutes-

Then, 5 rounds of:

20m sled push, heavy but unbroken
30 unbroken KB sumo deadlift high-pulls, 32/24
400m run

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