Saturday, June 4th 2016

June 3, 2016 Lisa General

Crossfit

Part 1: Partner WOD ( 4 Rounds)

Partner 1: Overhead Plate Carry 40 meters(men 45/women 25)

Partner 2: High Knee Drill 20 meters/ Jumping Lunges 20 meters

Part 2: Frontal/Transverse Plane Focus

4 Rounds of:

1. 60 secs Lateral Lunge w/DB Ground Touch(men 40/women 25)

2. 60 secs Weighted 1/2 Burpee w/o Push-ups

3. 30secs each side Side Plank Wall Slides @bodyweight

Metcon class

Part 1:

Tabata 1/2 Burpees w/iso-hold @bodyweight

Then: Leg Matrix

24x Air Squats

24x Walking Lunges

24x Jump Squats

24x jump lunges

Part 2: Race Repeats(cone drills)

5 rounds

40 meters repeats @ 70-80% effort

4 Rounds

40 meters Repeats lateral shuffle to run @ 80-90% effort

3 Rounds

80 meters repeats full sprint @ 100% effort with 1 minute rest between efforts.