Posted on

December 7, 2017

CrossFit
Warmup:
Chubbs
3rds
:30 HS Hold / 3 :05 Hold w/ :03 Eccentric
5/5 Knee Hug Walking Lunge
10 EB Thrusters

Strength:
10 min Alternating EMOM
Even: 5/5 Split Squat
Odd: 5 Strict HSPU

WOD:
“The Great Oyster”
5 Rounds
20/15 Row or Assault Bike
10 Thrusters (95/65)

BodyFit 172
Warm Up:
500m Row – Warmup pace
3rds
:20 HS Hold
12 Air Squats
8 DB Press
4 Broad Jumps

WOD:
Buy In: 500 m Row
21-15-9
HSPU
Goblet Squat
Box Jump (24/20)
Medball to Toes
Cash Out: 500 m Row

Leave a Reply

Your email address will not be published. Required fields are marked *