09262018

CROSSFIT

(Week 8/Deload)

A. Bulgarian split squats, 6-8x4; rest :20 sec between sides/rest 1 min between sets

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@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)

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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

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Row 50-40-30-20-10 Cal

Run 400 after each effort (5 total)

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B. Banded knee bent leg abductions, 5 each sidex3; rest as needed

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