November 17, 2016

CrossFit:

Warm Up:
Ankle Circuit
4rds
:30 Nose to Wall HS Hold
1/1 Leg Cradle Lunge Step w/ vertical flexion
10 Pillar to Plank press

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Add 10# to 11.8.16

WOD:
“Spades”
7rds
7 HSPU
14 OH Walking Lunges (45/25)
21 Double Unders (3:1)

BodyFit: 057

Warm Up:
Shoulder DROM
3rds
10 Scap Depressions
:30 Goblet Squat Hold
:30 Plank

WOD:
For Time
10 T2B
20/20 DB Snatch
30 Pullups
40 Ball Slams
50 Calorie Row
40 Ball Slams
30 Pullups
20/20 DB Snatch
10 T2B