10072017

CROSSFIT

A. Pistol tech work, 6-10 alternatingx3; rest 1:30 *positional work

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50-40-30-20-10

Du's

Sit ups

* 10 alternating back rack lunges between each set 75/55# (4 sets total)

+

foam lower extremity and glutes

:30 sec half pigeon

:30 sec couch

:30 sec pancake

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ENDURANCE

A1. 10-14 Lemon squeezersx3;rest :20 sec

A2. 16-20 Alt scissorsx3; rest 1 min

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@ a repeatable pace Row 1k, Run 1 mile; rest 3 minx3

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10 min lower body mobility

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SPORT

2 Person Teams

6 Rounds For Time

Run 400m

20 CTB

Alt Every Round - must slap hands after the CTB

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2 Person Teams

15 Min AMRAP

30 Synchro DL @225/155

30 Bar MU Broken however you choose

30 Synchro BBJ Overs @24/20

30 Ring MU Broken however you choose