6.4.2020
Endurance
Intervals:
2 x 400m run, 16 KB SDHP (53/35), 30 sec rest
2 x 400m run, 16 KB lunges, 30 sec rest
2 x 400m run, 16 KB squat swings, 30 sec rest
Then:
3rds
8-15 strict push ups
8-15 DB flies
20 slow plank knee to elbow
CrossFit
Warm-Up:
A. General
EMOM x 5mins
10/8 cal machine
10/side ballistic leg swings
B. Mobility
Y single arm raise
5 reps/side
Hold every rep for 3 seconds
C. Specific
2 rounds
20s Prone Scapular T hold
20s Curtsy lunges
20s Hollow rocks
Conditioning: “MA3 Oscar Temores”
8 Rounds for Time
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
cap: 22mins
Additional Work:
Band external rotation + Bottom up press
3 x 10/side
Goal: Shoulder Stability