05012019

CROSSFIT 

(Week 7/Mixed)

A. L-sits on the paralettes, :15-:30 secx4; rest 1 min

Teams of two:

Row 2k (split every 500 m)

Run 1.5 mile (switch every 400)

Row 2k (split every 250 m)

 Seated legs extended stretch

Three way banded hamstring stretch

___

ENDURANCE

(Deload) 

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

+

@70%:

60/48 Cal Bike

48 Sit ups

28 Thrusters 75/55#

28 Over the bar burpees

+

:30 sec pancake

:30 sec couch

:30 sec figure four stretch