Monday 5/15/17 - CrossFit SPT

Monday 5/15/17

Strength-

6-5-4-3-2

Front Squat

Front Rack Lunge

Front Squat

Add weight each set

Conditioning-

Row 10:00

-Even minute- Row :45 at 1/2 of your 1000m Time Trail time pace + :05

*ex: 3:10 /2= 1:35 + :05= 1:40 pace

*ex: 3:30 /2= 1:45 + :05= 1:50 pace

*ex: 3:50 /2= 1:55 +:05= 2:00 pace

*ex: 4:10 /2= 2:05 + :05= 2:10 pace

                              -Odd minute- 10 over the rower burpees