10302018

CROSSFIT

(Week 5)

A1.  Leg lowers, 8-10x3; rest 1 min

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

+

Row 350m@

rest 3 min

x5@70%, 75%, 80%, 85%, 90%

+

:20 sec supine twist each direction

:20 sec child’s pose

Three way banded hamstring stretch

x2

___

ENDURANCE

(Week 6/Testing)

A. Max weighted chin up

  • sub 2 negative chin upsx5; rest 2 min

+

4RFT:

Run 400 m

50 Du’s

25 Sit ups

+

Banded lat stretch

Banded tricep stretch