10022018

CROSSFIT

(Week 1)

A1. Leg lowers, 8-10x3; rest 1 min

A2. Double turkish sit ups, 8-10x3; rest 1 min

+

Row 250m

rest 2 min

x6-8 (hard efforts)

+

:20 sec supine twist each direction

10 glute bridges

x2

___

ENDURANCE

(Week 2)

A. Strict weighted chin ups, (supinated grip) 3-4x5; rest 2 min

  • sub 2 negative chin upsx5; rest 2 min

+

8-12 CTB pull ups or Ring rows

12 V ups

Run 800 m

rest 2 min

x3

+

Banded lat stretch

Banded tricep stretch