Monday 5-20-19

Remember upon the conduct of each depends the fate of all.
— Alexander The Great

Crossfit

Strength

9-7-5-3 reps:

Back Squat - aim for max weight on each set

Rest as Needed


Conditioning

In Teams of 2:


50x Dumbbell Deadlifts

200m Run

50x Burpees Over Dumbbells

200m Run

50x Dumbbell Shoulder to Overhead

200m Run

50x Calorie Row

200m Run

*one partner works / one partner rests except during the run (both run together)


Recovery

Foam Roll Back

T-spine Smash

Banded Anterior Hip Capsule


Endurance

1) 4 Rounds:

5x Back Squat @ 32x1 Tempo

40 Second Plank Body Saw

Rest as Needed

2) 4 Rounds:

10x Dumbbell Deadlifts

5/5x Dumbbell Lunges

10x Kettlebell Swings

200m Run

60 Seconds Rest


3) 2 Rounds:

5/5x Bodyweight Windshield Wipers

5x Supine Leg Lowering

20x Banded Good Mornings

25/25m Single Arm Overhead Kettlebell Carry