December 1, 2016

CrossFit:

Warm Up:
Hip Prep
8min WAMRAP
10 Kips/Kipping Practice
15 Air Squats
20 Elevated Pushups

Strength:
DB Bench Press
All Levels: 4 x 6 (Build)

WOD:
“Gasser”
1000m Row
50 KBS – Russian
40 Wall Balls
30 Pullups
20 Burpees
10 T2B

BodyFit:

Trunk:
3-way Pillar Series x 3
:30 on – :15 transition – 1:00 rest

WOD:
1min work – 1min Rest
5rds
Calorie Row
Calorie AB
Double Unders (3:1)