01222019

CROSSFIT 

(Week 1)

A. Hollow body hold or hollow rocks, :10-:30 secx4; rest 1 min

+

Row :10 sec @100%

rest 1 min

x5

Row :30 sec@100% 

rest 2 min

x3

Row 4 min at an aerobic pace

Bike 4 min at an aerobic pace

+

:20 sec spiderman stretch

:20 sec pancake

x3

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ENDURANCE

(Week 1)

A. Weighted pull ups, 1-2x6; rest 2 min

* sub 1-2 negativesx6; rest 2 min

+

5 Rounds for quality: 

6-12 Push ups  

6 Box jumps 30/24

12 Sit ups  

+

:20 sec thoracic opener

Banded tricep stretch

Banded lat stretch

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