12182018

CROSSFIT

(Week 4)

Pick one:

Bike 1 min@goal 10 min bike rpm avg or slightly higher if maintainable

Rest 2 min

x6-8 (repeatable splits)

or

Row 500 m@goal 2k pace or :03-:05 faster than current avg

rest 2 min

x6 (repeatable splits)

+

A. Toes to bar tech work 10 min or

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

+

:30 sec thoracic opener

Banded lat stretch 

___

ENDURANCE

(Week 5)

A. Bent over barbell rows, 5x5; rest 2 min

+

2-4 Strict pull ups (weighted if possible)

12 Burpees

Run 400 m

rest 1 min

x3

+

B. Dumbbell side bends, 10x3; rest 1 min

+

Mini roll calf/bottom of feet

:20 sec puppy dog

:20 sec half pigeon