08122019

CROSSFIT

(Week 6/Testing) *Must have a judge if going for a board spot

A. Squat snatch, 2,2,1,1; rest 2 min

+

“Fran”

21-15-9

Thrusters 95/65#

Pull ups

+

Single sided glute bridge, 10 each leg

:20 sec thoracic opener

:20 sec couch stretch

x3

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ENDURANCE

(Week 7/Mixed)

A. Dumbbell front rack step ups, 10-12x3; rest 2 min

B. Dumbbell side bends, 10-12x3; rest :20 sec/rest 1 min

+

3RFT:

Bike 26/20 Cals

20 Goblet squats (mod loads)

60 Du’s

+

Figure four stretch

Couch stretch

Lateral band walks, 10x3