06192018

CROSSFIT

A1.  Plank, :30 sec (weighted if possible)x4; rest :45 sec

A2.  Alternating bicycle sit ups, 12-18x4; rest :45 sec

+

Run 400 m

Row 400 m

rest 2 min

x4-6 (repeatable splits)

+

B1.  10 Heiden'sx4; rest :30 sec

B2.  20 Lateral plate jumpsx4; rest :30

+

:30 sec couch

Banded hamstring stretch

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ENDURANCE

A.  Power clean, 2,2,1,1@80% 1RM; rest 1:30

B.  Bent over barbell rows, 6-8x3; rest 1:30

+

Run 400 m

16 KBS 53/35#

12 Pull ups

rest 1:30 min (repeatable splits)

x3

+

C.  T raises, 10x3; rest 1 min

+

Suitcase carry down rt/back left

x3

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