07312019

CROSSFIT

(Week 4)

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

+

For time:

120 Du’s

80 Wall ball

40 Russian KBS 70/50#

20 Alternating Goblet lunges *same weight as KBS

+

:20 seconds for each-

Banded trap, lat

Half pigeon

Couch

x3

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ENDURANCE

(Week 5)

A. Lateral ball toss 12 each sidex3; rest :10 sec/rest 1 min

+

28 min amrap: (split evenly/teams of two)

80 Du’s

80 Cal Bike

80 Cal Row

+

Three way banded hamstring stretch

Seated legs extended forward fold