03272019

CROSSFIT

(Week 2)

A  Back squat, 8,6,4,2;rest 2 min

+

100-80-60-40 Du’s 

14 Dumbbell alternating lunges 45/25# (arms at sides)  after each set of Du’s

16 Weighted alternative russian twist 45/25#

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B.  Banded lateral walks, 10 each directionx3

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:30 sec couch

:30 sec half pigeon 

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ENDURANCE

A. Partner Sit ups, 14x4; rest 1 min

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(36 min cap split however): 

Run 1 mile 

Row 2k 

Run 800 m 

Row 1k

Run 1 mile  

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:15-:30 sec sieza sit

Figure four stretch