11.13.19
CFE:
Wednesday Intervals:
Row/bike/run with the frigid temp, you have all the options!
2 x 600m, 25 sit-ups, 30 sec rest
2 x 500m, 20 GHD, 30 sec rest
2 x 400m, 15 hanging knee raises, 30 sec rest
2 x 300m, 10 ab rowers, 30 sec rest
Then: 4 x 1min AMRAP, 1min rest
5 DB RDL
5 DB squats
5 DB push press
CrossFit
Squat Snatch
5×4 @ 70-75%
*singles!*
Conditioning: (for Time)
- 500m row
- rest 90 sec
- 50 box jump overs
- Rest 90 sec
- 50 wall balls 20/14