04152019

CROSSFIT

(Week 5)

A. Above the knee squat cleanx1/below the knee squat cleanx1; rest 1:30 minx5

(28 min cap) 

3-6 Ring muscle ups (sub 4 weighted pull ups or 2-3 negatives)

12 Dumbbell step overs 24/20, 50/35# 

400 m run  

rest 2 min

x4

+

:20 sec thread the needle stretch

:20 sec puppy dog

x2

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ENDURANCE

(Week 6)

A. Back squat, 20 min to build to a max 

+

4 RFT: 

12 Weighted russian twist 

24 Wall ball  

48 Dus   

+

:30 sec couch

Banded tricep stretch

Banded lat stretch