03162019

CROSSFIT 

(Week 8/Deload)

A. Back rack reverse lunges, 5 each legx3; rest 2 min

B. Side plank, :35-:50 secx4; rest :30 sec between sides

+

4RNFT:

10 Dumbbell squats 45/25#

20/16 Cal row

12 Alternating weighted russian twist

:30 sec pancake

:10-15 sec sieza sit

Seated legs extended stretch

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ENDURANCE

(Week 1)

A. Bench press, 4x4; rest 2 min

B1.  Lemon squeezers, 10x3; rest :30 sec

B2. Russian twist, 10 altx3; rest 1 min

+

4RFT:

12-16 Push ups

14 KBS 50/35#

Run 400 m

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Run Prep

Run 5 min easy, 3 min moderate, 1 min hard; walk 5 minx2