4.29.19
CFE:
Short Intervals:
2 rft:
600m run, 5 ring dips, 30 sec rest
400m run, 10 supine ring rows, 30 sec rest
300m run, 5 ring dips, 30 sec rest
200m run, 10 supine ring rows, 30 sec rest
Then:
for time:
15/10/5
RDL (DB) (50/35)
Decline push-ups (feet on plates)
GHD sit-ups
CrossFit:
Back Squat Waves
Set #1 – 4 Reps
Set #2 – 2 Reps
Set #3 – 4 Reps
Set #4 – 2 Reps
Set #5 – 4 Reps
Set #6 – 2 Reps
Aim is to build steadily on our 2-Rep, where the sets of 4 stay constant.
Conditioning:
4 RFT:
300m run
15 T2B
7 squat snatches 165/115