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
___
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
___
Row Prep
Indoor sprints
