December 8, 2016

CrossFit:

Warm Up:
Shoulder DROM
3rds
25 Double Unders
4 :05 HS Hold with :03 Eccentric
10 True Pushups

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 (Build)

WOD:
“Sweater Vest”
For Time
20 HSPU
30 Box Jumps
40 Burpees
30 Box Jumps
20 HSPU

BodyFit:

Warm Up:
10min WAMRAP
25 Double Unders/Practice
8 High Knee Hug Walking Lunge
10 Scap Activation Drills
10 DB Strict Press

Hero WOD:
“Blake”
4rds
25 OH Walking Lunge (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 HSPU