July 27, 2017

CrossFit

Warmup:
2rds
PA Clean Warmup
Russian Baby Makers x 5
:15 Table Top Stretch
10 Kips/Kipping Practice

Strength:
All Levels: Pistols & Dips 4 x 6-8

WOD:
“Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches* Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65)
10 Burpees
*Rx+ (135/95)

BodyFit: 124

Warm Up:
5rds of “Cindy”
5 Pullups
10 Elevated Pushups
15 Air Squats

For Time:
50 Cal Row
50 Box Jump Overs
50 Wallballs (20/14)
50 Pushups
50 Wallballs
50 Box Jump Overs
50 Cal Row