01162019

CROSSFIT 

(Deload)

A. Front foot elevated split squats 6-8x3; rest :30 sec between sides/1 min between sets

B. Weight plank, :30 secx4; rest 1 min

3 RNFT: 

60 Du’s

14 Front squats 125/85#

14 Russian KBS 75/50# 

:30 sec half pigeon

:30 sec couch  

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ENDURANCE

(Week 1)

Teams of two: (one working at a time)

Row :10 sec at 100% 

rest 50 sec

x6

Row :30 sec at 100% 

rest 1:30

x4

Row 5 min at high aerobic pace

Bike 5 min at a high aerobic pace

+

Three way banded hamstring

10 Alternating scorpians

x2

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