WU swim 200, kick 100, pull 200, kick with no board 100 Main Set 4 rounds of: swim steady 400, R:30, 4 X 50's hard on :45 (scale as...

10, 9, 8, 7, ...1 reps of Physio Ball Bench Press (#35/#20) Physio Ball straight arm shoulder press w single dumbbell (#35/#25) Physio...

40 30 20 10 kettle bell swings (#35) F (#44) M Box jumps (20") Floor Bench Press (alt arms)

50 x 50's on :50 10 swim 10 pull 10 kick w fins 10 w snorkel 10 swim

600 swim every 4th 25 - head up "Tarzan" 6 X 50's on the :50 600 swim every 4th swim w fists 6 X 50's on the :45 600 swim broken at 100...

Dynamic warm up PVC drills with 3/4 pipe 5' long 3 rounds of Donkey kicks x 3 Sprawls x 3 Burpees x 3 Tuck jumps x 3 Skill shoulder...

1 bear crawl -20 yds 200 yd run 3 x pull ups 4 x dips 5 x ground to overhead with rock or heavy object 6 x bench jumps or box jumps 7 x...

10 rounds for time 5 pull ups (press outs if no pull up bars on pool deck 10 push ups 15 air squats Swim 100

Swim with CrossFit at BU today Jan 4 2015 5 rounds for time using a single dumbbell 5 ea arm snatch 5 ea arm bent over row 10 goblet...

Swim 500, Run 1 mi x 3 rounds for time. This is the pre season benchmark workout all our swimmers complete upon return to school in the...