CROSSFIT
(Week 3)
A. Clean and jerk, 1.1x4; rest :30 sec/rest 2 min
+
For time:
25 Devils press 50/35#
30 Alt Dumbbell front rack lunges 50/35#
35 CTB Pull ups
40 Sit ups
+
Three way banded hamstring stretch
:20 sec supine twistx2
10 Glute bridgesx3
___
ENDURANCE
(Week 4)
A. Back squat, 2,2,1,1; rest 2-3 min
+
1 min max Wall ball
1 min max Du’s
1 min max Sit ups
rest 1 min
x3
+
:30 sec couch
Banded tricep stretch
Banded lat stretch
