08122017

CROSSFIT 

A. 30-20-10 Sit-ups 

Teams of two (reps split evenly):

Run 1 mile with a sandbag (2 laps each split however)

60 Front rack dumbbell walking lunges 50#/35#

Row 2k

40 Dumbbell thrusters 50#/35#

Run 1 mile with a sandbag

Calf/Achilles stretch, roll out

ENDURANCE

A.  V ups, 8-12x4; rest 1 min (for both 5k and biathlon)

+

5k- Run 1600 m; rest 2 min, Run 800 m rest 5 minx2

Biathlon- Row 5k, Run 2 miles

___

SPORT

2 Person Teams

Run 500m

32 Strict HSPU

32 DB Snatches @80/55

+

2 Person Teams

40/30 Cal AD Each (1Bike/Team)

50 Synchro WB

20 Synchro Bar MU

20/15 Cal Row (1Rower/Team)