12042018

CROSSFIT

(Week 2)

A  Toes to bar tech work 10 min or

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

+

Bike :45 sec@80%

Rest 1 min

x8 (Repeatable efforts)

rest 5 min

Row 500 m

rest 1:30

x4 (repeatable splits, 5-7 sec slower than goal 2k pace)

+

:30 sec thoracic opener

Banded lat stretch 

___

ENDURANCE

(Week 2)

A. Bent over barbell rows, 6-8x4; rest 2 min

+

3-6 Strict chin ups 

40 Du’s  

Run 400 m

rest 1 min

x4

+

Mini roll calf/bottom of feet

:20 sec puppy dog

:20 sec half pigeon