09272018

CROSSFIT

(Week 8/Deload)

A. Option 1- Ring muscle up tech work (12 min)

Option 2- Bent over supinated barbell rows, 6-8x4; rest 2 min

+

10 STO 125/85#

10 Over the bar burpees

Run 400 m

rest 1 min

x3

+

B. Single sided banded lat pull down, 10 each armx2; rest as needed

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ENDURANCE

(Week 1)

A.Front squat, 2-3x4; rest 2 min

+

6-12 Push ups

10 Goblet alternating lunges 50/35#

50 DU’s or 150 Singles

rest 1 min

x4

+

:30 sec spiderman stretch

10 alternating scorpians

x2

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