10132018

CROSSFIT

(Week 2)

A.Rope climb tech work, 12 min

+

4 RFT:

10 OHS 95/65#

40 DU’s

Run 400 m

+

:30 sec couch

Banded tricep stretch

Banded trap stretch

___

ENDURANCE

3RFT:

Row 30 Cals

10 Over the rower burpees

10 Goblet squats 53/35#

rest 10 min

3RFT:

10 Kipping pull ups or 10 Ring rows

8 GHD sit ups

20 Cal AD or 14 Cal Assault

___

BIATHLON PREP

For time:

Row 2k

Run 1 mile

Row 1k

Run 800 m

Row 750 m

Run 400 m