08062019

CROSSFIT

(Week 5)

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

Bike 160 Cals (switch every 20)

Run 2 miles (switch every 400 m)

Row 4k (switch every 500 m)

+

A. 30-20-10 Sit ups

+

Three way banded stretch

Calf/achilles stretch

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ENDURANCE

(Week 6)

A. Power clean, 5 heavy singles; rest as needed

+

“Helen”

3RFT:

Run 400 m

21 KBS 50/35

12 Pull ups

+

Supine twist

Childs pose

thoracic opener

x2