24 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Knees Over Toes

D. DB Triplet

E. CrossFit Class

Every 3m For 12m
6 S20
+
400m Run
or
500m Row
or
500m Ski
or
30 Cal Bike
*205


Then: 

"The Force"

20M AMRAP: 10/6 CAL MACHINE 20 U/B DU'S 10/6 CAL MACHINE 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE 40 RUSSIAN SWINGS (2/1.5) 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE 500M RUN (RED DOOR AND BACK) 40 RUSSIAN SWINGS 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE *9 + 500m Run + 16 Swings 1. BEAR CRAWL SHUTTLE IS 10 YARDS F/W - 10 YARDS B/W - AND 10 YARDS F/W. 2. EACH MISTAKE ON DU'S = 2 BURPEES AND START AT 0. 3. SCORE IS ROUNDS + REPS. EACH TRIP OF BC IS WORTH 1 REP. 3 REPS FOR COMPLETING THE SHUTTLE.

Training Session AM (1045a) Jiu Jitsu (90m)