10232018

CROSSFIT

(Week 4)

A1.  Leg lowers, 8-10x3; rest 1 min

A2.  Double turkish sit ups, 8-12x3; rest 1 min

+

Row 500 m

rest 3 min

Row 400 m

rest 3 min

Row 300 m

rest 2 min

Row 200 m

rest 2 min

Row 100 m

*pace per 500m should get faster each effort

+

:20 sec supine twist each direction

:20 sec child’s pose

Three way banded hamstring stretch

x2

___

ENDURANCE

(Week 5)

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

  • sub 2 negative chin upsx5; rest 2 min

+

12 Ring rows or 12 CTB pull ups

12 V ups

14 Box jumps 24/20

rest 1 min

x3

+

Banded lat stretch

Banded tricep stretch