09182018

CROSSFIT

(Week 7/Mixed)

A.Front squat, 3,3,3,3; rest 2 min

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For time:

50 Wall ball 20/14#

40 Box jumps 24/20

30 Toes to bar

30 Front rack alternating lunges 115/75#

40 Sit ups

50 Du’s

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Banded lat stretch

Banded tricep stretch

:30 sec half pigeon

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ENDURANCE

(Deload)

A.Good mornings, 8-10x3; rest 1:3

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4RNFT:

8 Toes to bar or 8 V ups

6 Hang power clean 125#/85#

18/14 Cal Assault

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B. Hollow arch hold, :10-:15 secx4; rest :30 sec