April 3, 2017

CrossFit: 

Warm Up:
Chubbs Sequence
Then
8min
20 Double Unders/Practice
5/5 Pillar with arm reach
10/10 Single Arm KB Press
Scap Activation Drill

Strength:
Push Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 4 then 1 @ 80% for max reps

WOD:
“Standard”
10min AMRAP
10 DB Cleans (AHAP)
20 Situps
30 Double Unders (3:1)

BodyFit: 095

Warm Up:
Chubbs Sequence
Heat your meat

WOD:
7min AMRAP
10 DB Cleans
20 Situps
30 Double Unders (3:1)
Rest 4min
7min AMRAP
30 Cal Row
20 Ball Slams
10 Burpees
Rest 4min
7min AMRAP
10 Cal AD
20 UB KBS – Russian (AHAP)
:30 Rest