03142019

CROSSFIT 

(Week 8/Deload)

A. Partner medball Sit ups, 12x4; rest 1:30

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(Teams of two): 

24 min bike for max cals 

every 4 minutes both partners complete 8 synchro burpees and 24 Du’s each (cannot go back to the bike until both partners complete 24 Du’s

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Hip CARS 5 each directionx3

Upward/Downward dog flowx5; rest as needed  

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ENDURANCE

(Week 8/Deload)

A. Dumbbell front rack step ups, 10x3; rest 2 min

B. Seated bicep curls, 6-8 each armx3; rest 1 min between sides

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3 RFT: 

10 Lemon squeezers  

24 Air squats

4-12 Strict pull ups  

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:20 sec puppy dog

Hip CARS, 5 each directionx3