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CROSSFIT 

(Week 1)

A.  Deadlift, 3,3,3,3; rest 2-3 min

B. Side plank, :40-:50 secx4; rest :30 sec between sides

+

9 min Amrap: 

12 Box jumps 24/20

12 Russian KBS 70/53# 

12 No push up burpees

:30 sec pancake

:10-15 sec sieza sit

Seated legs extended stretch

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ENDURANCE

(Week 2)

A. Bench press,3,3,3,3; rest 2 min

B1.  Lemon squeezers, 12x3; rest :30 sec

B2.  Russian twist, 12 altx3; rest 1 min

+

2RFT:

12 Push ups

40 Du’s

12 Push ups

Run 800 m

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Run Prep

Run 1 mile; rest 3 min; Run 800 m; rest 3 minx2