March 14 2018 – CrossFit DGA
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13
Mar

March 14 2018

Fitness:
A1. Double KB OH Carry 100′ x 4
A2. Ring Row w/ feet elevated 4 x 8-10 “slow and controlled”
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4 sets
8 DL
9 PC
10 Thruster
2 sets 105/75, 2 sets 115/85
rest as needed b/n sets
**Increase weight from last week
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4 sets
Sled push
15/10 cals AB AFAP
rest as needed

Competition:
The goal is to maintain same output as last week-pay close attention to the cool down
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400m run @ 90%
200m recovery run
x 5
**200m run is your rest
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200m run
rest 1 min x 7 sets
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stretch ankles/calves 2-3 min
work on any problem areas 2-3 min
+
walk/easy AB 5-10 min

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