12152018

CROSSFIT

A. Reverse Dumbbell lunges, 16x3;(8 each side/do one side then the other); rest 1:30 between sets

+

12 min amrap:

4-10 Ring dips

10 Toes to bar

20 Cal bike or Row

+

Banded trap stretch

Banded lat stretch

Banded hamstring

:30 Sec couch

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ENDURANCE

A1. Front raises, 8-10x3; rest 1 min

A2. Lateral raises, 8-10x3; rest 1 min

+

4RFT:

6-12 Push ups

14 Wall ball

18 Sit ups or 9 Toes to bar

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Row Prep

Row 750m@goal 2k pace

rest 3 min

x3

+

A1.  10 Russian KBSx4 (mod loads); rest :20 sec

A2.  10 Heidensx4; rest 1 min

+

Banded hamstring stretch

Supine twist