01192019

CROSSFIT 

(Deload)

A. Split jerk tech work (12 min)

+

4-10 HSPU 45/25 *sub Barbell strict press 6-8 reps

12 Weighted russian twist

8 Bent over barbell rows (mod loads)

rest 1 min

x4

+

Foam roll lats/thoracic

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ENDURANCE

A.  Push press, 5x5; rest 2 min

+

4-6 Ring dips (sub matador)

8 Kipping pull ups or Ring rows

26/20 Cal Assault

rest 1 min

x5

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Row Prep

Row 1k@goal 2k pace per 500m

rest 1:15

x2

rest 6 min

x2 (4 total 1k’s)