Thursday 9.8.16 - No Excuses CrossFit

Essentials
A.
Mobility
Dragon Right x 1min
Fragon Right x 1min
Dragon Left x 1min
Fragon Left x 1min
Puppy Dog x 2min
Internal Supine Twist Right x 2min
Internal Supine Twist Left x 2min
Sumo Squat x 1min

B.
3 Sets
Side Plank Knee to elbow x 4 reps per side
On the 2:30min
Or
ADAPT

C.
In a Team of 2-3 people
For Time:
30-25-20
Power Clean and Jerk
Hanging Knee Ups
*Run 400 meter between each set carrying a 20lb med ball

Fitness/Performance:
A.
Mobility
Dragon Right x 1min
Fragon Right x 1min
Dragon Left x 1min
Fragon Left x 1min
Puppy Dog x 2min
Internal Supine Twist Right x 2min
Internal Supine Twist Left x 2min
Sumo Squat x 1min

B.
3 Sets
Side Plank Knee to elbow x 7 reps per side
On the 2:30min
Or
ADAPT

C.
In a Team of 2-3 people
For Time:
30-25-20
Power Clean and Jerk 135/95
Toes to Bar
*Run 400 meter between each set carrying a 20lb med ball

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