05182019

CROSSFIT

(Week 1)

A. Split jerk, 2,2,2,2; rest 2 min (light/mod loads)

+

For time:

40 Wall ball 10/9, 20/14#

40 Kipping pull ups or 24 Strict pull ups/Assisted

40 Wall ball

+

Figure four stretch

Standing quad stretch

90/90 pec stretch

x3

___

ENDURANCE

A. Strict ring pull ups, 1-2x4; rest 2 min (weighted if possible)

or

A. Assisted pull upx1; rest :20 sec/Chin above the bar hold, :10-:20 sec; rest 2 minx4

+

15 min amrap:

Bike 35 Cals

15 Pull ups or Ring rows

20 Lemon squeezers

_

Run prep

Run 6-8x400m; rest 2-3 min (repeatable splits, if you fall off stop)

_

Row prep

Row 1k@2k pace

rest 3 min

x3