07302019

CROSSFIT

(Week 4)

(Teams of two/one working at a time/split evenly): 46 min cap

Bike 120 (switch every 20 cals)

Run 2400m (switch every 400 m)

Row 2k (switch every 250m)

Bike 80 cals (switch every 20 cals)

Run 1600 m (switch every 400 m)

Row 1k (switch every 250m)

+

A. 30-20-10 Sit ups

+

Three way banded stretch

Calf/achilles stretch

___

ENDURANCE

(Week 5)

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

+

12 min amrap:

Run 400 m

12 Russian KBS 70/50#

12 Box jumps 24/20”

+

Supine twist

Childs pose

thoracic opener

x2