10162018

CROSSFIT

(Week 3)

A1.  Leg lowers, 8-10x3; rest 1 min

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

+

Row 300 m hard effort

rest 3-5 min

x4

+

:20 sec supine twist each direction

:20 sec child’s pose

Three way banded hamstring stretch

x2

___

ENDURANCE

(Week 4)

A. Strict weighted chin ups, (supinated grip) 3 repsx5; rest 2 min

  • sub 2 negative chin upsx5; rest 2 min

+

4 RFT:

30 Du’s

10 CTB or 10 Ring rows or 4 Bar muscle ups 

10 KBS (moderate loads) 

+

Banded lat stretch

Banded tricep stretch