01232019

CROSSFIT 

(Week 1)

A. Front squat, 3x3@33x1 tempo; rest 2 min

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

+

10 min amrap:

8 Power clean 125/85# 

12 Front rack alt lunges 125#/85#

44 Du’s

+

:30 sec half pigeon

:30 sec couch 

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ENDURANCE

(Week 2)

Teams of two: (one working at a time)

Row 500 m@80% 

rest while partner goes

x4

then: 

Run 1 mile (switch every 400 m) 

+

A. Hollow body hold, :15-:30 secx4; rest 1 min

Three way banded hamstring

10 Alternating scorpians

x2

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