THURSDAY 04-10-2018

THURSDAY 04-10-2018
04-10-2018 Admin

ENDURANCE CLUB

A. WARM-UP

6 x 30 sec on : 30 sec off
Single skips

B. CONDITIONING

For time:
Run 400 meters
Rest 1 minute
Run 800 meters
Rest 2 minutes
Run 1,200 meters
Rest 3 minutes
Run 1,600 meters

CROSSFIT

A. KETTLEBELL FLOW

With a single KB:
6 ballistic rows (3/arm)
Into 1 lunge clean (right leg back, right arm)
Into 3 half kneeling presses, right
Into 6 hand-to-hand swings
Into 1 lunge clean (left leg back, left arm)
Into 3 half kneeling presses, left
Back into the ballistic rows
x3 rounds (without resting)

-Rest 2 minutes and repeat for a total of 3 rounds

B. CONDITIONING

For time:
400-meter run
100-meter KB goblet carry, 32/24
800-meter run
100-meter KB goblet carry, 32/24
400-meter run

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