December 13, 2016

CrossFit:

Warm Up:
3rds
1/1 Leg Cradle lunge step w/ vertical flexion
10 Pillar with arm reach
10/10 MS Press

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

WOD:
“Jimmy Dean”
Every 2min x 6
5/5 DB Snatch (50/35)
1 Length Walking Lunge

BodyFit: 063

Trunk:
4rds
:35 Plank
10/10 Windshield Wipers

WOD:
5min AMRAP
750m Row
Max Alternating DB Snatch
5min Rest
5min AMRAP
50 cals AD
Max Burpees
5min Rest
5min AMRAP
750m Row
Max Alternating DB Snatch