11202018

CROSSFIT

(Week 7/Deload)

A  Toes to bar tech work 10 min or 

A. L-sit on the parallettes, :20-:60 secx4; rest 1:30

+

Teams of two: (not for time/split evenly)

200 Dus 

Row 3k (switch every 500 m)

100 Dus 

Row 2k

80 Dus 

Row 1k

+

:30 sec thoracic opener

Banded lat stretch  

___

ENDURANCE

(Week 1)

A. Bent over barbell rows, 8-10x3; rest 2 min

+

2-6 Strict pull ups  (sub kneeling barbell)

12 Box jumps 24/20

:20 sec bike at a hard effort

rest 2-3 min

x4

 +

Mini roll calf/bottom of feet

:20 sec puppy dog

:20 sec half pigeon