02052019

CROSSFIT 

(Week 3)

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

+

Row 250 m@hard aerobic pace

rest 2 min

x6-8

**rest 5 min between 3/4 or 4/5 depending on interval amount

Bike 4 min easy

Row 4 min easy

+

:20 sec spiderman stretch

:20 sec pancake

x3

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ENDURANCE

(Week 4)

A. Weighted pull ups, 3 repsx5; rest 2 min

* sub 2-3 negativesx5; rest 2 min

+

For time:

15-25 Push ups

30 Box jumps 24/20

30 Russian KBS (mod loads)

30 Alt bicycle sit ups

15-25 Push ups

+

:20 sec thoracic opener

Banded tricep stretch

Banded lat stretch

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