December 20, 2016

CrossFit:

Warm Up:
Ankle Circuit
3rds
25 Double Unders/Practice
4 :05 HS Hold with :03 eccentric
10 Scap Depressions

Strength:
All Levels: 3 x Max Rep Strict Pullups
*Compare total and scale to 11.9.16

Partner WOD:
“Clark and Ellen”
20min AMRAP
1 HSPU
3 Ball Slams
5 Double Unders (3:1)
*Add 1 HSPU, 3 Ball Slams, 5 DU each round
**Partners alternate movements

BodyFit: 065

Ankle Circuit
Warm Up:
8min WAMRAP
20 Double Unders
15 KBS – American
10 Pillar to Plank

WOD:
For Time
80 Double Unders (3:1)
40 Ball Slams
20 HSPU
Rest 4min
For Time
60 Double Unders
30 Ball Slams
15 HSPU
Rest 4min
For Time
40 Double Unders
20 Ball Slams
10 HSPU