06152019

CROSSFIT

(Week 5)

A. Split jerk, 1.1x4; rest :30 sec/rest 2 min

+

Teams of two (split evenly):

Run 1 mile (switch every 400 m)

70 Burpees

60 CTB pull ups

50 Partner med ball sit ups 14#/10# (each toss counts as one so 25 total each)

Run 1 mile

+

Figure four stretch

Standing quad stretch

90/90 pec stretch

x2

___

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

+

Run or Mini tri prep

_

RUN PREP

Run 2 miles for time

_

MINI TRI PREP

2RFT:

Bike 60 cals

Run 800 m

Row 1k