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CROSSFIT

(Week 3)

Bike 1 min@85%-90%

Rest 3 min

x4

rest 8 min

Row 750 m (:07-:10 sec slower than goal 2k pace)

rest 2 min

x2

+

A. Toes to bar tech work 10 min or

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

+

:30 sec thoracic opener

Banded lat stretch 

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ENDURANCE

(Week 4)

A. Bent over barbell rows, 5x5; rest 2 min

+

8-6-4-2

Strict pull ups

10 Burpees & 40 Du’s after each set of pull ups (4 total sets)

+

B. Dumbbell side bends, 10x3; rest 1 min

+

Mini roll calf/bottom of feet

:20 sec puppy dog

:20 sec half pigeon