03122019

CROSSFIT 

(Week 8/Deload)

A. Ring muscle up tech work 12 min

or

A1.  Dumbbell pull overs, 8-10x3; rest 1 min

A2.  Ring dips, 6-8x3; rest 2 min

+

@70 perceived effort:

Run 400 m

30 Pull ups

30 Burpees

Run 400 m

+

:20 sec thoracic opener

:20 sec cow face pose

:20 sec puppy dog

___

ENDURANCE

(Week 1)

A. Deadlift, 4,4,3,3; rest 2 min

+

15 min Amrap:

Run 400 m

12 Box jump overs 24/20

12 KBS 70/53# 

+

Lateral banded walks 10 each directionx3

Three way banded hamstring

Supine twist