December 20, 2017

CrossFit:

Warmup:
8min WAMRAP
10 Banded Pullaparts
10/10 Single Arm Press
10 DB Squats
10 Strict No Jump Burpees

Strength:
Bench Press
Level 1: 3RM
Level 2: 1RM
*This is test – GO GET A PR!

WOD:
“Linched Up”
21-15-9
DB Burpees (50/35)
DB Thrusters

BodyFit 177

Warm Up:
Get Your Chile Warm
3rds “Cindy”

Trunk:
3rds
15 Straight Leg Lifts
10/10 Standing Teapots
:40 Plank

WOD:
3rds
50 Goblet Squats
40 KBS – American (53/35)
30 Situps
20 Pushups
10 Pullups