February 28, 2017

CrossFit:

Warm Up:
500m Row – Easy Pace
3rds
10 Kips/Kipping Practice
10 Dynamic Pushups
10 MB to Toes

Strength:
DB Bench Press
All Levels: 4 x 6 (Build)
Dips 4 x 10

WOD:
“Teaser”
Every 3min x 5
250m Row
10 Ball Slams
MR T2B
*Score is total T2B

BodyFit: 085

Warm Up:
Ankle Circuit
3rds
20 Double Unders
10 Step Lunges
10 Kips/Kipping Practice
10/10 Single Arm KB  Press

WOD:
7min AMRAP
30 Double Unders
10 Ball Slams
Rest 4min
For Time
500m Row
21-15-9
T2B
Seated Russian Twists
500m Row
Rest 4min
For Time
6rds
12 OH Walking Lunge (45/25)
6 Burpees to plate