05282019

CROSSFIT

(Week 3)

A. Hollow body hold, :10-:20 sec + 6-12 Alternating starfish sit ups; rest 1 minx4

Row 1k

rest 5 min

Row 750 m

rest 3 min

Row 500 m

rest 2 min

Row 250 m

+

:10 sec table top stretchx3

Three way banded hamstring stretch

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ENDURANCE

(Week 4)

*If you did Murph skip B.

A. Good mornings, 8x4; rest 1:30

B. Push press, 2,2,1.1; rest 2 min

9 min amrap;

Bike 16/10 Cals

12 Russian KBS

10 Box jumps 24/20

:10-:15 sec bar hang

:15 sec thread the needle stretch