09222018

CROSSFIT

20 min amrap:

Run 400 m

16 Sit ups

10 Box jumps 30/24” 

Row 500 m

A. Side plank, :30 sec per sidex3; rest :30 sec between sides

Three way banded hamstring stretch

Calf/Achilles stretch  

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ENDURANCE

(Deload)

@70% effort:

30 KBS 53/35

30 Push press 45/33

30 Walking lunges (no weight) 

30 Burpees

30 Wall ball 20/14, 10/9

60 Du’s

60 Cal bike

A1 10 band pull apartsx3; rest :15 sec

A2. 10 lateral band walksx3; rest 1 min

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Biathlon

Run 3 miles for time