11272018

CROSSFIT

(Week 1)

A  Toes to bar tech work 10 min or 

A. L-sit on the parallettes, :20-:60 secx4; rest 1:30

+

Bike :30 sec@85%

Bike :30 sec@50%

x8 (try to match cals each :30 sec seg@85%)

rest 5 min

Row 500 m

rest 2 min

x4

+

:30 sec thoracic opener

Banded lat stretch  

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ENDURANCE

(Week 2)

A. Bent over barbell rows, 8x4; rest 2 min

+

1-2-3-4-5-6 Strict CTB chin ups

5 Burpee box jumps after each set of pull ups 24/20 (30 total)

 +

Mini roll calf/bottom of feet

:20 sec puppy dog

:20 sec half pigeon