01302019

CROSSFIT 

(Week 2)

A. Front squat, 4,4,2,2@33x1 tempo; rest 2-3 min

B. Weight plank, :30 secx4; rest 1 min

+

10 min amrap:

12 Dumbbell squats 50/35#

60 Du’s

12 Burpees

+

:30 sec half pigeon

:30 sec couch 

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ENDURANCE

(Week 3)

Teams of two: (one working at a time):

2RFT:

Row 60 cals

120 Du’s

Bike 60 Cals

+

A. Hollow body hold, :15-:30 secx4; rest 1 min

Three way banded hamstring

10 Alternating scorpians

x2

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