07092019

CROSSFIT

(Week 1)

A. 30-20-10 Sit ups

+

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

4RFT:

Bike 80 Cals (switch every 20 cals)

Run 800 m (switch every 400 m)

+

Three way banded stretch

Calf/achilles stretch

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ENDURANCE

(Week 2)

A. Power clean, 4,3,2; rest 2 min (not tng)

B. Russian V tuck twist, 8-12x4; rest 1 min

+

3RFT:

8 Deadlift 225#/155#

10 Burpees over the bar

44 Du’s

+

Supine twist

Childs pose

x2