8.13.19
CFE:
Short Intervals:
10 x 300m run, 10 ab rowers, 30 sec rest
Then 9m EMOM
1) 40sec split stance, DB/KB DL straight leg (L leg)
2) 40sec split stance, DB/KB DL straight leg (R leg)
3) 30sec jumping air squats
And 3rds:
20 DB weighted hip thrusts
30 sec rest
CrossFit:
Strict press :
5×3 work up to a heavy triple for the day
Conditioning:
Amrap 16
6 t2b
6 pull ups
6 hspu
6 burpee box jump overs 24/20
300m/250m Row