08192017

CROSSFIT 

A. 30-20-10 Sit-ups 

Teams of two (reps split evenly):

100 Cal AD

60   Thrusters 115/75#

200 Du's

40    Back rack alt lunges 115/75#

100 Cal AD

Calf/Achilles stretch, roll out glutes and quads

:30 sec couch stretch

ENDURANCE

A.  V ups, 10-12x4; rest 1 min (for both 5k and biathlon)

+

5k- Run 30 min Z1 pace

Biathlon- Row 20 min easy (3-5 damper)/Run 20 min easy Z1 pace for both

___

SPORT

2 Person Teams

21-15-9 (each)

Thrusters @95/65

3-2-1 (each - alternate every rep)

Legless Rope Climbs

*do not use black ropes, no jumping up the rope

+

Row 500m @85%

30-50ft Handstand walk

rest 2:00

x20

rest to full recovery b/w 10 and 11

+

30 min shoulder mobility