CROSSFIT
(Week 8/Deload)
A. Bulgarian split squats, 6-8x4; rest :20 sec between sides/rest 1 min between sets
+
@70%:
40 Box jumps 24/20
30 Alt Front rack lunges 50/35#
40 Sit ups
30 Wall ball 20/14
40 Russian KBS (moderate loads)
+
Lateral band step overs, 10 totalx2
:30 sec pancake
:30 sec half pigeon
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ENDURANCE
(Week 1)
A. 30-20-10 Sit ups
+
Row 50-40-30-20-10 Cal
Run 400 after each effort (5 total)
+
B. Banded knee bent leg abductions, 5 each sidex3; rest as needed
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