03192019


CROSSFIT 

(Week 1)

A. Shoulder press, 4x4; rest 2 min

+

12 min amrap:

6-8 Strict hspu or 10 Dumbbell/KB press

10 Toes to bar  

Run 400 m

+

:20 sec thoracic opener

:20 sec cow face pose

:20 sec puppy dog

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ENDURANCE

(Week 2)

A. Power clean, 2,2,2,2; rest 2 min (not tng)

+

4RFT:

Row 350 m

8 Vups

10 Over the rower burpees

+

Lateral banded walks 10 each directionx3

Three way banded hamstring

Supine twist