Calvin S

Saturday 12/22

AM Crossfit and AM SCY

Crossfit:

ladder set (start w/ 5 reps of each exercise, then 4, then 3, all the way to 1)

Double unders
Turkish get-ups (w/ 30 lb sandbag)
Dips
Pull-ups
Battle rope ( :30)
Tire jumps

AM swim:

600 swim
6x200 pull w/ buoy + paddles
1 @ 2:45 50 FR/50 BK
1 @ 2:30 FR D1-3

2x
4x50 @ :50 V.S. kick FR w/ board
4x100 @ 1:30 50 BK/50 FR
4x50 @ 1:00 AE kick (sidekick)
4x100 @ 1:20 V.S. swim

4x
4x25 @ :25 FAST FR kick w/ board
100 @ 2:00 FAST FR swim

200 EZ

Total: 5200