06262019

CROSSFIT

(Week 7/Mixed)

A1. Plank, :30 secx4 (Weighted if possible); rest 1 min

A2. Russian V tuck twist, 8-12x4; rest 1 min

+

12 Burpees

12 Box jumps 24/20

Run 400 m

rest 2 min

x4

+

Standing quad stretch

:30 sec pancake

Three way banded hamstring stretch

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ENDURANCE

(Deload)

A. Hollow body hold :15-:25 sec into 8-12 lemon squeezers; rest 1 minx4

+

Teams of two: (split evenly/40 min cap)

Row 100-80-60-40 cals  

Bike 100-80-60-40 cals  

+

:30 sec couch

Figure four stretch