March 16, 2017

CrossFit:

Warm Up:
Shoulder DROM
3rds
10 Reverse Dips
5/5 Pillar w/ arm reach
10/10 Single Arm KB Press
5 BB Push Press (Build)

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for max reps

Skill: Rowing

WOD:
Alternating EMOM
Even: 150m Row
Odd: 8 S2OH (135/95)

BodyFit: 090

Trunk:
Tabata Situps x 8

WOD:
5rds
3min AMRAP – 1min Rest
3 Burpee
5 T2B
7 Air Squats
*Begin each round at burpees