February 14, 2017

Happy Valentines Day!  Boys: I hope you have something nice scheduled for the Mrs.

CrossFit:

Warm Up:
Shoulder Mobility (Ninja stretch, Tabletops, Angle Wings)
6min WAMRAP
10 Reverse Dips
10/10 Single Arm KB Press
15 KBS – American

Strength:
All Levels – Dips 4 x 10

Partner WOD:
“Lover’s Lane”
25min AMRAP
10 Ball Slams
5/5 Single Arm KBS – Russian
Weighted Carry

BodyFit: 081

Warm Up:
3rds
25 Double Unders/Practice
20 Air Squats
15 KBS – American
10 HRPU

WOD:
For Time
3rds
30 Calorie Row
100m Bear Crawl
Rest 4min
For Time
60-40-20-10
KBS – Russian
15 Ball Slams
Rest 4min
For Time
80 Double Unders (3:1)
40 Burpees
80 Double Unders