03022019

CROSSFIT 

(Week 6)

A. Bent over barbell rows, 6-8x4; rest 2 min

B. Side plank, :30-:45 secx4; rest :30 sec between sides

+

12 min Amrap:

Run 400 m

6-12 Ring dips

18 Air squats

 

5 min cool down bike, run or run

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ENDURANCE

A.  Landmine single sided press, 8-10x3; rest 1 min between sides

B.  Side plank, :30-:45 secx3; res as needed

+

Row 40 Cals

12 Over the rower burpees

10 Hanging knee raises or toes to bar

rest 1 min

x3

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Run prep 

Run 800m, rest 3 min; Run 600 m, rest 2:30; Run 400 m, rest 2 min; Run 200 m