07232019

CROSSFIT

(Week 3)

(Teams of two/one working at a time/split evenly): 40 min cap

Bike 150 Cals (switch every 25) *must touch hands to start run

Run 2400 m (switch every 400 m) *last runner must touch hands with partner to start row

Row 2k (switch every 500 m)

+

A. 30-20-10 Sit ups

+

Three way banded stretch

Calf/achilles stretch

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ENDURANCE

(Week 4)

A. Power clean, 3,3,1,1; rest 2 min (not tng)

+

3 RFT:

Run 400 m

12 Deadlift 225/155#

10 CTB pull ups

+

Supine twist

Childs pose

thoracic opener

x2