07142018

CROSSFIT

A.  Kipping/butterfly tech work (12 min)

*sub 2-3 weighted strict pull upsx4; rest 2 min

+

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

60 CTB pull ups

80 Sit ups

120 Du's

60 STO 115/75#

:30 sec Sieza Sit  

:30 sec couch

10 scorpions (pause to stretch anterior pec) 

___

ENDURANCE

A. Bicep curls (single sided), 8-10x3; rest 1 min between sets

+

20 min amrap:

Run 400 m

30 alt mountain climbers

16 alt med ball over shoulder 30-40#

30 cal assault/rogue

_____

Biathlon prep

@80% perceived effort:

Row 2k

Run 1 mile

rest 2 min

x2