02272019

CROSSFIT 

(Week 6)

A. Front squat, build to a max (20 min)

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

+

100 Du’s  

21-15-9

Front rack alt lunges 115/75# 

Toes to bar

:30 sec couch

:30 sec seated legs extended forward fold  

Figure four hip stretch 

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ENDURANCE

(Week 7)

A. Partner Wall ball sit ups 24 alt (12 each)x4; rest 1:30

Teams of two: (one working at a time/split evenly)

50 Box jumps 24/20

60 Dumbbell snatch 45/25#

70 Pull ups or Ring rows 

80 Cal bike 

+

Three way banded hamstring

10 Alternating scorpians

x2

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