06052018

CROSSFIT

(Week 8/Deload)

A1.  14 Alternating bicycle sit upsx3; rest :20 sec

A2.  Plank, :20-:40 secx3; rest 1 min (weighted if possible)

+

@70%:

100 Cal AD/70 Assault/Rogue

50 Du's or 2 min DU work

100 Cal Row

50 Du's or 2 min Du work

Run 800 m

50 Du's or 2 min Du work

+

:30 sec couch

:30 sec half pigeon

x2

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ENDURANCE

A.  Deadlift, 4x4; rest 2 min

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

+

3 RFT:

15 KBS 50/35#

10 Pull ups

55 DU's

+

:15-:20 sec bar hang

Suitcase carry down rt/back left

x3

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