03092019

CROSSFIT 

(Week 7/Mixed)

A. Hang Power clean, 2,2,1,1; rest 2 min

B. Side plank, :30-:45 secx4; rest :30 sec between sides

+

Run 800 m

40 Russian KBS 70/50# 

80 Sit ups  

Run 400 m

10 breaths in rag doll 

10 breaths in child’s pose

x2

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ENDURANCE

(Deload)

A.  Dumbbell alternating lunges, 12-14x3; rest 2 min

B.  Side plank, :30-:45 secx3; rest as needed

+

15 min amrap:

Run 400 m

40 Mountain climbers

30 Air squats

Bike 40/32 Cals

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Run prep 

Run 1 mile; walk 5 minx2 (post mile splits)