January 9, 2018

CrossFit

Warmup:

Shoulder DROM
3rds
5/5 Pillar w/ arm reach
10/10 Banded Rotations
10/10 Bottoms Up KB Press
8 EB Press

Strength:
Strict Press
Level 1: 3 x 5 (Straight)
Level 2: Heavy 5
Then 1 @ 80% Max Reps

WOD:
“Hissy Fit”
12 min EMOM
Even: 5/5 Rotating Ball Slams
Odd: 10 Burpees

BodyFit 184

Warm Up:
8min WAMRAP
10 Scap Depressions
:30 Side Pillar – R
5/5 Knee Hug Walking Lunge
:30 Side Pillar – L
5 Strict Pullups/Ring Rows
10 Ball Slams

WOD:
5 Rounds
3 min AMRAP
4 Pullups
8 Walking Lunges
12 KBS (Russian)
1 minute Rest