01102019

CROSSFIT

(Mixed week) 

A. 30-20-10 sit ups

18 min amrap:

500 m row

50 Du’s

12 Dumbbell walking lunges 45#/25#(arms down at sides)

18 No push up burpees

:10-:20 sec sieza sit

Banded leg abductions, 10 each sidex3; rest as needed

___

ENDURANCE

(Deload)

A. Weighted dips, 5x5;rest 2 min

+

3RNFT:

4-10 Kipping pull ups or Ring rows

14 Alt goblet alt lunges

18 Alt weighted Russian twist

+

10 Band pull aparts

10 Banded clam shells each side

x3