09122018

CROSSFIT

(Week 6/Testing)

A.  Back squat, build to a 1RM (20 min)

+

4 RFT:

25 Wall Ball  

25 Sit ups  

+

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

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ENDURANCE

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

+

12 Alternating Dumbbell front rack lunges 45/25# 

12 Box jump overs 24/20

2 min max meter row

rest 2 min

x3

Three way banded hamstring 

:30 sec couch

:30 sec half pigeon