Friday 180518

I. General Warm-Up/Transition




10 FB/Side-Side Leg Swings

3 Stationary Wide Split Inchworms

10 Wide Split KB Deadlifts


II. Workout Of The Day

For Time (w/ a partner- break-up reps as desired)

800m Run

100 Russian KBS @70/53; 53/35; 35/26

100 Abmat Sit-ups

200 DU or 400 SU

1200m Run

200 DU or 400 SU

100 Abmat Sit-ups

100 Russian KBS @70/53; 53/35; 35/26

800m Run

*30 minute time cap



Spit up running and reps as you desire! This is a long, tough midline and aerobic grinder. Push each other and get it done. Make sure Abmat sit-ups are full ROM! (not just touching feet, but getting shoulders in line with the hips at the top).


III. Supplemental Work


Back Squat

Warm-up Sets:

10-8-6-5 gradually building

Working Sets:

5 @78%

3 @88%

2 @98%

*rest 3-4 minutes between

Crossfit Enhance