November 29, 2016

CrossFit: 

Warm Up:
3rds
:30 Nose to Wall HS Hold
15 KBS – American
4 Broad Jumps

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 4 (Add weight)

Partner WOD:
“Rocky and Adrian”
22min AMRAP
2 Wall Walks
4 Ball Slams
6 Box Jumps
*Alternate rounds

BodyFit:

Warm Up:
Ankle Circuit
Double Under Practice or Handstand Practice

WOD:
7min AMRAP
50 Double Unders (3:1)
25 Walking Lunges
3 Wall Walks
Rest 4min
21-15-9
KBS (AHAP)
Burpees
Rest 4min
Run 800m