02282019

CROSSFIT 

(Week 6)

Row 500 m for time *if you are not doing the Open

or

Row 30/24 cals

25 Sit ups

Assault 30/24 cals

rest 2 min

x3 *if you are doing the Open

:20 sec supine twist each direction

10 Single sided glute bridges each side

x3

+

:20 cow face posex2

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ENDURANCE

(Week 7)

A.  Back squat, 5,5,5,5@75% of 5RM; rest 2 min

Run 800 m then: 

4RFT: 

12 Dumbbell front rack lunges 45/25#

44 Du’s

 +

:20 sec butterfly stretch

:20 sec seated hip stretch

x2

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