09092017

 CROSSFIT 

A1.  6-10 Lemon squeezersx4; rest :20 sec

A2. 10-14 Alt Bicycle sit upsx4; rest 1 min

Two person teams:  

12 min Amrap: 

Run 800 m together

then (reps split however) 

200 Du's

40 Alt front rack lunges 95/65# 

Max rep wall ball in the remaining time 10ft, 20/14

rest 6 min

12 min max Cal AD  (one AD per team)

foam lower extremity and glutes

:30 sec half pigeon

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ENDURANCE

A1. 8-12 Lemon squeezersx3;rest :20 sec

A2. 10-16 Alt scissorsx3; rest 1 min  

 @goal race pace Row 2k/run 1.5 miles ; rest 5 min, Row 1k/Run 1 mile; rest 3 min, Row 750m/Run 800 m

 + 10 min lower body mobility 

___

SPORT

2 Person Teams

Alt Every Round

10 RFT

25 ft UB HS Walk

50 ft UB Front Rack Lunge @50/35

+

2 Person Teams

Alt Every Round

12 Min AMRAP

30 DU

15 PS @75/55

+

20 min shoulder mobility