10172018

CROSSFIT

(Week 3)

A. 1 1/4 Front squat, 4,4,2,2; rest 2 min

+

Run 400 m

30 Double Front rack alternating lunges 53/35#

30 Toes to bar

30 Box jumps 24/20”

Run 400 m

+

:30 sec couch

10 glute bridges

x2

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ENDURANCE

(Week 4)

A. 30-20-10 Sit ups

+

For time: (Teams of two)

Assault/Rogue bike 30-60-90 Cals (switch every 15 cals)

Run 400m, 800m, 400m (together)

+

B. Bent knee banded leg abductions, 3-5x3; rest as needed

+

:30 sec couch

:30 sec half pigeon