08222018

CROSSFIT

(Week 3)

A.  Back squat, 3,3,3,3; rest 2-3 min

+

12 min amrap:

10 Front squat 135/95# 

12 Box jumps 24/20

10 Toes to bar (sub Vups or Hanging knee raises) 

+

B.  Lateral banded walks, 10 each directionx3; rest as needed

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ENDURANCE

(Teams of two):

20-40-60-80-100-120

Row for calories *one rowing at a time 

Run 400 m after each segment together (6 total) 

*cant start rowing until both teammates are together  

+

Three way banded hamstring  

:30 sec couch

:30 sec half pigeon