8.29.19
CFE:
Long Intervals:
5K training
8 x 200m run, 1min rest
Track all rounds, keep times within 3-5sec
Then: 3 rds
15/12/9
Lateral step down (pistol style) (24/20)
left leg Rear elevated split squats,
left leg KB goblet squats, 10 reps (53/35)
* perform all reps on left leg including goblet squats before moving to right leg
CrossFit:
30 min clock:
From 0:00 – 10:00
Row 800 meters
3 rds:
10 pushups
15 abmat sit ups
-Rest remainder –
From 10:00-20:00
4 rds
6 thrusters 115/80
12 dead lifts 115/80
-Rest remainder –
From 20:00-30:00
Run 1 mile
*3 separate scores *