11062018

CROSSFIT

(Week 6/Testing)

Row 500 meters for time

+

A1.  Leg lowers, 8-10x3; rest 1 min

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

+

:20 sec supine twist each direction

:20 sec child’s pose

Three way banded hamstring stretch

x2

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ENDURANCE

(Week 7/Mixed)

A. Unbroken strict pull ups (-2)x4; rest 2 min

+

For time:

30 Box jumps 24/20

30 Burpees

40 KBS 50/35

+

Banded lat stretch

Banded tricep stretch

Mini roll calf and bottom of the foot