November 3, 2016

CrossFit:

Warm Up:
8min WAMRAP
10 Kips/Kipping Practice
10 Banded Pullaparts
10 Ring Rows

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 (Straight)
*Use approximately 85% of heavy set from 10.28.16

Hero WOD:
“Artie”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 Thrusters (95/65)

BodyFit:

Warm Up:
12min EMOM
Minute 1: 10 Ring Rows
Minute 2: 10 Wall Balls
Minute 3: :30 Plank hold

Hero WOD:
“Artie”
20min AMRAP
5 Pullups
10 Pushups
15 Air Squats
5 Pullups
10 DB Thrusters