Thursday November 1, 2018

CROSSFIT
3 Rounds For Time (12 min Cap)

5 Push Press 135/95
10 FS 135/95
15 Toes to Bar
CFC Run


5 x 12 Hip Bridges (increasing weight)
superset with 1 minute weighted planks

ENDURANCE
300 meter run RI: 30 Seconds Effort: 95%
400 meter run RI: 45 Seconds Effort: 80%
600 meter run RI: 60 Seconds Effort: 90%
800 meter run RI: 90 Seconds Effort: 80%
1600 meter run RI: 3 Minutes Effort: 90%
800 meter run RI: 90 Seconds Effort: 80%
600 meter run RI: 60 Seconds Effort: 90%
400 meter run RI: 30 Seconds Effort: 80%
300 meter run Effort: 95%