December 15, 2017

CrossFit

Warmup:

Strength:
Deadlift
Level 1: 1×5 (+10)
Level 2: 3 x 1 (Build) – No misses!

Choose Your Own Adventure:

WOD:
“Tri”
For Time
50/35 Cal AB
50 Cal Row
100 Double Unders

Flex Sesh:
4rds
20-15-10-5
Bent Over Rows 2DBs
Evil Wheels
KB Russian Twists (R + L =1)

BodyFit 175

Warm Up:
Get Your Chile Warm
4rds
“Cindy” (5 Pullups, 10 Pushups, 15 Squats)

WOD:
50 Pullups
100 Burpees
200 Squats
*Work can be split up however you like*