April 11, 2017

CrossFit:

Warm Up:
Shoulder DROM
Then
8min WAMRAP
:25 Nose to Wall HS Hold
10 Single Arm KB Press
5 Push Press (Build)
4 Broad Jumps

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

WOD:
“The Hall”
15min AMRAP
5 HSPU
5/5 DB Snatch (50/35)
15 Box Jumps (24/20)

BodyFit: 097

Warm Up:
Ankle Circuit
Then
3rds
20 Double Unders
15 KBS – Russian (AHAP)
10 Scap Retractions
100m Run

WOD:
“Mean Girls”
“Helen”
3rds
400m Run
21 KBS – American (53/35)
12 Pullups
Rest 5min
“Annie”
50-40-30-20-10
Double Unders (3:1)
Situps