11242018

CROSSFIT

(Deload) 

A. Butterfly/Kipping/Bar muscle up tech work 12 min

or

A. Strict kneeling pulling pull-ups, 4-6x4; rest 2 min

+

8 Ball slams  

10 Front rack Alternating Dumbbell lunges (mod loads)

6-10 Dips  

rest 1 min

x4

Banded trap stretch

Banded lat stretch

:20 sec thoracic opener

___

ENDURANCE

A1. Front raises, 8-10x3; rest 1 min

A2. Lateral raises, 8-10x3; rest 1 min

16 min amrap:

Run 400 m

6-12 push ups  

Row 400 m

18 sit ups  

___

Biathlon prep

Row 2k men/1600 women at race pace

Run 1 mile at race pace  

rest 3-5 min

x3