06302018

CROSSFIT 

A. 30-20-10 Sit ups  

(26 min cap)

Teams of two:  (one working at a time reps evenly)

120 Cal AD (switch every 10 cals)

80 Box jumps

60 Toes to bar

40 HSPU (sub dumbbell press)

:30 sec Sieza Sit  

:30 sec couch

10 scorpions (pause to stretch anterior pec) 

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ENDURANCE

A. Arnold press, 12 alternating repsx4; rest 2 min

+

Run 800 m

40 Squats (no weight)

16 SDHP with kettlebell 75/53#

12 GHD sit ups

Run 400 m

40 Squats (no weight)

16 SDHP with kettlebell 75/53#

12 GHD sit ups

Run 800 m

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Biathlon prep

@85-90% effort:

Row 2k

Run 800 m

rest 3 min

x2