01292019

CROSSFIT 

(Week 2)

A. Hollow body hold or hollow rocks, :10-:30 secx4; rest :45 sec

+

Row :10 sec @100%

rest 1 min

x6

Row :30 sec@100% 

rest 2 min

x4 (one more round of each piece from last week)

Row 4 min at an aerobic pace

Bike 4 min at an aerobic pace

+

:20 sec spiderman stretch

:20 sec pancake

x3

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ENDURANCE

(Week 3)

A. Weighted pull ups, 2-3x5; rest 2 min

* sub 2 negativesx5; rest 2 min

+

4 RFT:

8-16 Push ups

14 Bicycle sit ups

10 KBS 50/35#

+

:20 sec thoracic opener

Banded tricep stretch

Banded lat stretch

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