December 29, 2016

CrossFit:

Warm Up:
Deadbugs – 3 x :50/:50
4rds
4 Broad Jumps
8 Strict Pullups

Skill:
Turkish Getup
*15min to work to the heaviest load possible

WOD:
“Dirty Dozen”
6rds
12 Deadlifts (225/155)
12 Box Jumps

BodyFit: 068

Trunk:
3rds
10/10 Partner Russian Twists
10/10 Standing Teapots

Warm Up:
4rds
5 Pullups
10 Pushups
15 Squats
*Easy pace

WOD:
5rds
15 Box Jumps (24/20)
15 KBS – American (53/35)
15 Wall Balls (20/14)
15 Burpees