01262019

CROSSFIT 

(Week 1)

A. Weighted back rack step ups, 10 totalx3; rest 2 min *box height determined by limb length

+

15 min amrap:

14 Goblet alt lunges 50/35#

24Cal Bike

10 Vups

14 Ball slams

+

Lateral X band walks, 10 each directionx3;rest as needed

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ENDURANCE

A.  Push press, 5,5,3,3; rest 2 min

B.  Ring dips, 1-2x5; rest 2 min (weighted if possible)

C.  Dumbbell side bends, 10x3; rest as needed

+

20 min cardio at Z1 pace single or mixed modality

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Row Prep

Indoor sprints