11282018

CROSSFIT

(Week 1)

A  Back squat, 5x5; rest 2 min

+

12 min amrap:

12 Thrusters 95/65#

24 Du’s

12 Russian KBS 70/50#

24 Sit ups

+

:30 sec couch

:30 sec half pigeon

___

ENDURANCE

(Week 2)

A. 4-8 lemon squeezers, :10-:15 sec hollow hold; rest :30 secx5 complexes  

Teams of two (one working at a time):

100 Du’s

150 Sit ups

200 Cal Row

150 Cal Bike

100 Du’s

:30 sec couch

:30 sec half pigeon