03212019

CROSSFIT 

(Week 1)

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

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Teams of two:

2 RFT: 

Run 1 mile (switch every 400) 

Bike 120 Cals (switch however) 

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Hip CARS 5 each directionx3

Upward/Downward dog flowx5; rest as needed 

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ENDURANCE

A. Dumbbell front rack step ups, 12x3; rest 2 min

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

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30-20-10

Air squats  

Sit ups 

10-10-10

Pullups or 6-8 kneeling pull ups each round

 

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:20 sec puppy dog

Hip CARS, 5 each directionx3