06082019

CROSSFIT

(Week 4)

A. Split jerk, 8 moderate singles; rest as needed (18 min)

+

12 min amrap:

12 Burpees to a 45/25# plate

24 Sit ups

18/12 Cal row

10 CTB pull ups

+

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

+

Run or Mini tri prep

_

RUN prep

Run 6x800 m; rest 2-3 min (repeatable)

_

Mini tri prep

Bike 40 Cals

Run 800 m

rest 3 min

x3