01212019

CROSSFIT 

(Week 1)

A. Three position squat clean, (above the knee, below, floor)up to 70% 1RMx5 complexes; rest 2 min

+

10 min amrap:

10 Devils press 50/35

18/12 Cal Assault

8 Toes to bar

+

Three way banded hamstring stretch

:20 sec supine twistx2

10 Glute bridgesx3

___

ENDURANCE

(Week 2)

A.Back squat, 4,4,3,3; rest 2 min

For time:

25 Wall ball, 10ft/9ft, 20/14#

50 Du’s

25 Wall ball

50 Du’s

25 Wall ball

50 Du’s

+

:30 sec couch

Banded tricep stretch

Banded lat stretch