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CROSSFIT 

(Week 6/Testing)

A. 30-20-10 Sit ups

Run 1.5 miles

Bike 150/130 cals

+

:30 sec couch

Seated legs extended stretch

Calf/achilles stretch

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ENDURANCE

(Week 7)

A. Bent over barbell rows (supinated grip), 8-10x3; rest 2 min

B. Weighted GHD hip extensions, 8-10x3; rest 1:30

+

8 min Amrap:

12 Dumbbell snatch 50/35#

14 Box jump overs 24/20

44 Du’s

+

Lateral banded walks 10 each directionx3

Three way banded hamstring

Supine twist