08282018

CROSSFIT

(Week 4)

Assault/Rogue 50-40-30-20-10 Cals 

Run 400 m after each round (5 total)

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B1.  Hollow body arch hold, :20-30 sec; rest :15 sec

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

x3

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ENDURANCE

A.  Power clean, 6 singles at 80-85% 1RM; rest as needed

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12 min amrap:

Row 600 m

12 Deadlift 215#/145#

18 Box jumps 24/20"

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B.  Side plank, :40 sec-:60 sec; rest as needed

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Three way banded hamstring stretch