October 18, 2016

CrossFit:

Warm Up:
4rds
100m Run
10/10 Single Arm KB Press
:30 Pillar

Strength:
Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3,3,3,3,3 (Build)

WOD:
“Pipeline”
Every 5min X 5
400m Run
20 S2OH (95/65)

BodyFit: 048

Warm Up:
6min WAMRAP
20 Jumps
15 KBS – American
10 Pushups
5 Ring Rows

WOD:
4 min AMRAP
30 Double Unders
3 HSPU
5 KBS – Russian
5 Box Jumps (24/20)
3 Pullups
Rest 4 minutes
6 min AMRAP
40 Double Unders
6 HSPU
10 KBS
10 Box Jumps
6 Pullups
Rest 4 minutes
8 min AMRAP
50 Double Unders
9 HSPU
15 KBS
15 Box Jumps
9 Pullups