06012019

CROSSFIT

(Week 3)

A. Split jerk, 5 setsx2; rest 2 min

+

(10 min amrap):

20 Strict HSPU

40 Wall ball, 10ft, 9ft/20/14#

60 Sit ups

Run 800 m

+

Figure four stretch

Standing quad stretch

90/90 pec stretch

x3

___

ENDURANCE

A. GHD sit ups, 8-12x4; rest 1:30

B1. Suitcase carry down and back right arm/Suitcase carry down and back left armx4; rest :20 sec

B1. 30-50 Du’sx4; rest 1 min

+

3RFT:

12 Burpees

Run 400 m

16 Goblet squats

_

RUN PREP

Run 8x400 m; rest 2 min (repeatable)

_

ROW PREP

Row 250 m; rest 2 min

x8