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…

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January 8, 2018

CrossFit Warmup Squat Prep 3rds 8 Strict Pullups 5/5 Strict Mountain Climbers :25 Goblet Squat Hold 5 Back Squat (Build) Strength: Backsquat Level 1: 3 x 5 (+5) Level 2: 4 x 5 (Straight) *Every 3 min **Goal is more weight than 1.2.18** WOD: “Newspaper Route” 4 Rounds 15 Wallballs Max Rep Calorie Assault Bike…

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