02132019

CROSSFIT 

(Week 4)

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

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

+

For time:

50 Wall ball 20/14#, 10ft/9ft

50 Sit ups

50 Wall ball 20/14#, 10ft/9ft

___

ENDURANCE

(Week 5)

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

150 cal Assault

200 cal Row

+

A. Hollow body hold, :15-:30 secx4; rest :45 sec

Three way banded hamstring

10 Alternating scorpians

x2

___