January 5, 2017

CrossFit:

Warm Up:
3rds
1/1 Spiderman with rotation
10 Scap Retractions
15 Elevated Pushups
10/10 Partner Russian Twists

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 6 @ 80%
*% based off of 1RM

WOD:
“Tyrannosaurus Pecs”
2rds
30 Pullups
30 Rotational Ball Slams
30 Burpees

BodyFit: 070

Trunk:
3-way Pillar Series x 3

WOD:
10 Strict Burpees
20 Pullups
40 KBS – American (53/35)
60 Ball Slams (25/20)
40 KBS – American
20 Pullups
10 Strict Burpees
*After each movement 30 Double Unders
**Start and finish with burpees