02092019

CROSSFIT 

(Week 3)

A. Weighted back rack step ups, 12 totalx3; rest 2 min *box height determined by limb length

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4 RFT: 

4-8 Strict Pull ups

18 Sit ups 

24 Air squats  

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Lateral X band walks, 10 each directionx3;rest as needed

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ENDURANCE

A.  Push press, 3x3;rest 2 min

B.  Ring dips, 3 repsx5; rest 2 min (weighted if possible)

C.  Dumbbell side bends, 10x3; rest as needed

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15 min amrap:

Bike 20 cals  

Row 20 cals

Run 400 m