December 28, 2017

CrossFit: 

Warm Up:
3rds
:45 Deadbug
10 Scap Depressions
5/5 High Knee Walking Lunge
10 Good Mornings (Build)

Strength:
10min Alternating EMOM
Even: 5 Strict Pullups *Add weight if necessary
Odd: 5/5 Weighted Lunge

WOD:
“Big Mac”
15min AMRAP
15 Deadlifts (185/135)
30 Double Unders (3:1)
15 Pullups
30 Double Unders

BodyFit: 179

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*