September 21, 2017

CrossFit

Warmup:
Heat Your Meat (Before WB)
Set up WOD

WOD:
“The Seven”
7 Rounds
7 Handstand Push-Ups
7 Thrusters (135/95 lbs)
7 Knees-to-Elbows
7 Deadlifts (245/165 lbs)
7 Burpees
7 Kettlebell Swings (72/53)
7 Pull-Ups

BodyFit 141:

Trunk:
3rds
3-way Pillar Series (:30 on :15 off)
15 Straight Leg Lifts

3 Rounds
800 m Run
25 Burpees
25 Ball slams
*Rest 4 minutes