THURSDAY 6/7/18

Elite Crossfit 18.2-33.jpg

WARM UP
Half Tabata 4 rounds of :20 on/ :10 off
Burpees
Rest :30
Half Tabata 4 rounds of :20 on/ :10 off
Bike/ Row
Rest :30
Reverse Tabata 4 rounds of :10 on/ :20 off
L Hang from Rings scale to dip bar or parallettes

SKILL
3 SETS, FOR QUALITY
50m “Filly” Carry*
5/5 Single Arm Filly Lunge (in place)
:30 Ring Support (top of dip, knee tuck)
5 Strict T2B

*1 DB OH / 1 DB in Front Rack
Switch arms at 25m

WORKOUT
FOR TIME
50-40-30-20-10
AbMat Sit-ups
25-20-15-10-5
Calorie Bike
5-4-3-2-1
Muscle Up

Bonus Workout for Open Gym. Three Options for bias (Strength, Gymnastics OR Conditioning). Choose one and get after it!

ACTIVE REST
AM

5-7 Sets (EZ Pace)
10 Cal bike
50’ Bear crawl
20 Lunges

*focus on breathing and just feeling good
*turn the clock off and just focus on connecting mind to body

2-3 Sets
15 Perfect air Squats → 10 empty barbell OHS → 8/8 SA DB sots presses

:60 Plank (left and right)

5/5 high box step ups slow lowers

PM
60 min (easy/50%)
1 min bike
1 min plank
1 min single unders
1 min row
1 min farmers carry

*or swim/run/yoga
*whatever it is make it EZ and restorative