September 26, 2017

CrossFit

Warmup:
8min WAMRAP
20 Double Unders/Practice
10 Banded Pullaparts
10 Kips/Kipping Practice
10 Pushups
10 Goblet Squats (Moderate)

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

WOD:
“Preachers Daughter”
20 min AMRAP
5 C2B Pullups
10 Hand Release Pushup
15 Single Arm Squat
20 Double Unders

BodyFit 142

Warm Up:
Ankle Circuit
4rds
20 Double Unders/Practice
1 Easy Round of “Cindy”

Trunk:
Tabata Situps
:20 on :10 off x 8

WOD:
20 min AMRAP
5 Strict Pullups
10 Burpees
15 Goblet Squats
30 Double Unders