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
