11142018

CROSSFIT

(Week 7/Mixed)

A.Hollow body hold, :10 sec then 1 Vup, 1 Lemon squeezer, 2 Alt scissorsx2; rest :30 secx5

+

24 min amrap:

Row 400 m

40 Du’s

Suitcase carry down right

Suitcase carry back left

:20 Sec static ring hold

Bike 24/18 Cals

20 Sit ups

+

ENDURANCE

(Deload)

A. Clean tech work (20 min)

+

@70%:

4-8 Toes to bar (sub 8-10 Lemon squeezers)

14 Box jumps 24/20”

10 Deadlift 205/135#

rest 1 min

x3

+

:20 sec puppy dog

:20 sec supine twist each side

x3