3/2

Friday - AM - LEnd 3 x 2, PM - "Flow" session - Z1 + skill work + core work
AM
2 sets @ 97% effort:
30 Push-up Burpees to 6" overhead height
Airdyne 60 sec @ pukie pace
Rest 20 min b/t effort


Results:
2:07/2:09
notes: quads were smoked afterward - very tough

PM
Run 15 min @ 50% effort (Row if needed)
+
Practice necessary skills for CrossFit for 20 min - handstand work, pistols, wall climbs, ring hspu, muscle-up ring hspu, turkish get-ups, etc. - keep intensity and volume low
+
Run 15 min @ 50% effort (Row if needed)


Results:
Subbed 10 min row each set
stretched and foam rolled between, practiced muscle snatch with bar