07312018

CROSSFIT 

(Week 8/Deload)

Group 1- A.  Strict weighted chin ups (supinated grip), 3-5x4; rest 2 min

Group 2- A.  Bar muscle up tech work (12 min)

Assault/Rogue 30/24 Cals

Run 400 m

rest 2 min

x3

+

B1.  Hollow body arch hold, :15-:20 secx3; rest :15 sec

B2. Hollow body hold, :15-:20 secx3; rest :30 sec

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ENDURANCE
 

A.  Power clean, 1.1x4; rest :20 sec/rest 2 min

+

For time:

40 KBS (Moderate load)

20 Over the rower burpees

40 Cal Row

+

B.  Side plank, :30-:45 secx3; rest as needed

+

Three way banded hamstring stretch