02072019

CROSSFIT 

(Week 3)

A. Muscle up tech work (12 min)

or

A1. 10 Scap pull upsx3; rest :30 sec

A2. 5-10 Bottom to bottom pull upsx3; rest :30

A3. 5-10 Top to top pull upsx3; rest 1:30

or

A. Strict weighted pull ups, 3-4x4; rest 2 min

+

12 min amrap:

Bike 18/14 cals

8 HSPU 45/25# plates

36 Du’s

8 V ups

+

B.  Side lying lateral raises, 8-10x3; rest :30 sec32( between sides

+

:20 cow face posex2

___

ENDURANCE

(Week 4)

A. Bulgarian split squats, 6-8x4; rest :30 sec between sides/1 min between sets

+

14 min amrap:

Run 400 m

10 Goblet squats (mod loads)

8 Pull ups or Ring rows

:30 sec plank

+

:20 sec butterfly stretch

:20 sec seated hip stretch

x2

___