07012019

CROSSFIT

(Week 8/Deload)

A. Clean and jerk, 1 EMOM for 10 min at 60-70% 1RM

+

10 OHS (light to moderate loads/perfect positions)

12 Over the bar burpees

rest 1:30

x4

+

:20 sec thoracic opener

:10-:20 sec glute bridge hold

x3

___

ENDURANCE

(Week 1)

A. Back squat, 3,3,3,3; rest 2-3 min

+

10 min amrap:

10 Dumbbell front rack alt lunges 45/25#

14 Sit ups

4-8 Strict pull ups (Sub kneeling)

+

Figure four stretch

Couch stretch