09302017

CROSSFIT

A1. 10-14 Lemon squeezersx4; rest :20 sec

A2. 14-18 Alt Bicycle sit upsx4; rest 1 min

+

For time:

40 Cal AD

12 Over the bar burpees

20 Thrusters 95/65# 

Run 800 m

12 Over the bar burpees

20 Thrusters 95/65# 

40 Cal AD

+

foam lower extremity and glutes

:30 sec half pigeon

:30 sec couch

:30 sec pancake

___

ENDURANCE

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

A2. 14-18 Alt scissorsx3; rest 1 min 

+

@goal race pace Row 5k, Run 3 miles

+

10 min lower body mobility

___

SPORT

Team Series