12122018

CROSSFIT

(Week 3)

A  Back squat, 4,4,2,2; rest 2-3 min

+

(9 min time cap)

50 Thrusters for time 95/65#

*Every min perform 5 no push up burpee box jump overs 24/20”

+

5 min easy bike cool down  

:30 sec couch

:30 sec half pigeon

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ENDURANCE

(Week 5)

A. 4-8 lemon squeezers, :10-:20 sec hollow hold; rest :30 secx6 complexes 

+

Teams of two (one working at a time/split evenly):

Row 1k

Run 800m (one lap each)

Row 2k

Run 800 m

Row 3k

Run 800 m

+

:30 sec couch

:30 sec half pigeon