10092018

CROSSFIT

(Week 2)

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

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

+

Row 250m

rest 2 min

x8-10 (hard efforts)

+

:20 sec supine twist each direction

10 glute bridges

x2

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ENDURANCE

(Week 3)

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

  • sub 2 negative chin upsx5; rest 2 min

+

12 min amrap:

Assault 26/22 cals

12 CTB pull ups or 10 Ring rows

24 Sit ups

+

Banded lat stretch

Banded tricep stretch