12082018

CROSSFIT

A. Reverse Dumbbell lunges, 16x3;(8 each side/do one side then the other); rest 1:30 between sets

+

4RFT:

6-10 Alt pistols

6-10 V ups

6-10 Dips

+

Banded trap stretch

Banded lat stretch

Banded hamstring

:30 Sec couch

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ENDURANCE

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

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

+

12 min amrap:

Run 400 m

14 Lemon squeezers

12 Goblet lunges

12 Push ups

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BIATHLON

(10:00 am start/2 hour cap)

Row 10k/7,500m

Run 6 miles