09252018

CROSSFIT

(Week 8/Deload)

A1. Leg lowers, 8-10x3; rest 1 min

A2. Double turkish sit ups, 8-10x3; rest 1 min

+

Row 1600

12 Burpees

Row 800 m

14 Burpees

Row 400 m

16 Burpees

Row 200 m

+

:20 sec supine twist each direction

10 glute bridges

x2

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ENDURANCE

(Week 1)

A. Strict chin ups, max unbroken (-2)x4; rest 2 min

  • sub 2 negative chin upsx4; rest 2 min

+

12 min amrap:

16 Sit ups

10 Pull ups (sub ring rows)

24/20 Cal assault/Rogue

+

Banded lat stretch

Banded tricep stretch

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