08212018

CROSSFIT

(Week 3)

Bike 3 min for cals

Run 400 m

rest 2 min

Bike 2 min for cals

Run 800 m

rest 2 min

Bike 1 min for cals

Run 1200 m

*score is max calories and total time

+

B1.  Hollow body arch hold, :15-25 sec; rest :15 sec

B2. Hollow body hold, :15-:25 sec; rest :30 sec

x3

___

ENDURANCE

A.  Power clean, 8 singles at 75-80 % 1RM; rest as needed 

+

12 min amrap:

Row 36/30 cals  

12 CTB pull ups or 6 Strict or banded

30 Sit ups

+

B.  Side plank, :30-:50 sec; rest as needed

+

Three way banded hamstring stretch