08132019

CROSSFIT

(Week 6)

(Teams of two/one working at a time/split evenly): 48 min cap

4RFT:

Bike 40 Cals (20 each)

Run 800 m (400 each)

Row 600 m (300 each)

+

A. 30-20-10 Sit ups

+

Three way banded stretch

Calf/achilles stretch

___

ENDURANCE

(Week 7)

A. Weighted ring pull ups, 2-3x4; rest 2 min

  • sub Negative pull ups, 2-3x4; rest 2 min

+

21-15-9

Deadlift 205#/135#

Over the bar burpees

+

Supine twist

Child’s pose

thoracic opener

x2