07102018

CROSSFIT

A1.  Plank, :30 sec (weighted if possible)x4; rest :15 sec

A2.  Alternating bicycle sit ups, 12-18x4; rest :15 sec

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Run 800 m

Row 1k

Run 800 m

rest 5 min

x2 (repeatable splits)

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B1.  10 Heiden'sx4; rest :30 sec

B2.  20 Lateral plate jumpsx4; rest :30

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:30 sec couch

Banded hamstring stretch

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ENDURANCE

A.  Max weighted chin up

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"Helen" *board spots need a coach present

3 RFT:

Run 400 m

21 KBS 53/35

12 Pull ups

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Three way banded hamstring stretch

Banded lat stretch

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