10062018

CROSSFIT

(Week 1)

A.Rope climb tech work, 12 min

+

4 RFT:

8-12 STO 115/75#

10 Back squat 115/75#

22/18 Assault/Rogue

+

:30 sec couch

Banded tricep stretch

Banded trap stretch

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ENDURANCE

A. CTB pull ups, 2-3 unbroken EMOM for 10 min or Bar muscle ups 1-2 EMOM for 10 min

Sub- Accumulate 12-16 Strict pull ups, assisted or banded

+

14 min amrap:

Run 400 m

12 Walking dumbbell lunges 45/25#

8 Ball slams

4-8 Strict pull ups (seated)

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BIATHLON PREP

@repeatable effort:

Row 2k

Run 1 mile

rest 5 min

x2