02062019

CROSSFIT 

(Week 3)

A. Front squat, 3,3,1,1@33x1 tempo; rest 2-3 min

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

+

3RFT:

24 Wall ball 10ft/9ft

14 Burpees to a 45#/25# plate

12 Toes to bar

+

:30 sec half pigeon

:30 sec couch 

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ENDURANCE

(Week 4)

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

3RFT:

Row 80 cals (split every 20)

Assault 80/60 cals (split every 20)

90 Du’s (split 45 each)

+

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

Three way banded hamstring

10 Alternating scorpians

x2

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