December 22, 2017

CrossFit

Warmup:
3rds
:45 Deadbug
8 Strict Pulls
12 BB Good Mornings (Build)
5 Deadlifts (Build)

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

Choose Your Own Adventure:

WOD:
7min AMRAP
750m Row
10 Clean & Jerk (155/115)
MR Burpee

Flex Sesh:
4rds
8/8 Single Arm Press (Heavy)
10 Straight Arm Pushdowns
12 Evil Wheels

BodyFit 178

Warm Up:
Get Your Chili Warm
WOD Setup

WOD:
“12 Days of Christmas”
1: KB Deadlift
2: Seated DB Press
3: KB Clean and Press
4: KBS (1.5/1)
5: Pullups
6:Box Jumps (24/20)
7: KB Push Press (1.5/1)
8: Situps
9: Ball Slams
10: Double Unders
11: Wall Balls (20/14)
12: Burpees

*Workout is performed in same fashion as the song.

 

Posted in

Alpha Athletics Crossfit 412

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