02162019

CROSSFIT 

(Week 4)

A. Weighted back rack step ups, 12 totalx3; rest 2 min *box height determined by limb length

+

5 RFT:

50 Du’s

8-12 CTB pull ups

20 Air squats

:30 sec couch

:30 sec half pigeon  

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ENDURANCE

A.  Push press, 2,2,2,2;rest 2 min

B.  Ring dips, 4 repsx5; rest 2 min (weighted if possible)

C.  Dumbbell side bends, 10x3; rest as needed

+

For time:

Bike 80 cals  

Row 80 cals

Run 800 m