Friday 7-20-18 Crossfit and Endurance

A person often meets his destiny on the road he took to avoid it.
— Jean de La Fontaine

Crossfit

1. 5 rounds
10 DB Bench Press
8 Aussie Rows

2.  12 Min amrap
Ascending reps by 2’s
2-4-6-8-10 etc.
DB Box step overs each leg
Wall balls

DUs (x2 singles)

1. 5 rounds
10 DB Bench Press
8 Aussie Rows

2.  12 Min amrap
Ascending reps by 2’s
2-4-6-8-10 etc.
DB Box step overs each leg
Wall balls
DUs (x2 singles)

Endurance

1. 10-8-6-4-2
DB Thruster (inc wt)
100m db farmer carry (1 arm front rack, 1 arm at side, switch every gym length)

2. 14 min amrap
5/5 step up and overs
15 battle rope slams
20 DU (40 single)

3. foam roll t spine/ legs