July 6, 2017

CrossFit
Warmup:
Shoulder DROM
5min WAMRAP
:15 HS Hold
10 Elevated Pushups
Pistol Practice

WOD:
“King and Queen”
40 Rds
2 HSPU
4 Pistols (2/2)
6 HRPU
*Alternate Rounds

BodyFit 118:

Warm Up:
Heat Your Meat

Trunk:
3rds
10/10 Banded Rotations
10/10 Med Ball 2 Toes

20m AMRAP
1 HSPU
2 Squats
3 KBS
2… 4… 6…
4….8….12…until time expires