02122019

CROSSFIT 

(Week 4)

A. Hollow body hold or hollow rocks, :15-:30 secx4; rest :20 sec

+

Row 500 m

rest 3 min

Row 400 m

rest 2 min

Row 300 m

rest 1 min

Row 200 m (faster pace each effort)

+

5 min row or bike cool down

+

:30 sec couch and :30 sec pancake

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ENDURANCE

(Week 5)

A. Weighted pull ups, 4 repsx5; rest 2 min

* sub 2-3 negativesx5; rest 2 min

+

5RFT:

8-16 Push ups

12 KBS 50/35#

14 Sit ups

+ Banded lat stretch, three way banded hamstring stretch

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