March 13, 2018

CrossFit: 

Warm Up:
3rds
10 Banded Pullaparts
10 Kips/Kipping Practice
12 KBS – Russian (Build)
6 Depth Pushups *scale to true pushups*

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: Heavy 5 then 1 @ 80% for MR

WOD:
“Bolt”
6rds
8 Pullups
8 KBS – American (AHAP)
8 Cals AB
Rest :60

BodyFit: 203

Warm Up:
Get You Chili Warm
3rds
250m Row
5 Pullups
5 Broad Jumps
10 Goblet Squats

WOD:
20min EMOM
Min 1: 15 Wall Balls
Min 2: 15 Box Jumps
Min 3: 7 KBS – American (AHAP) + 7 Pullups
Min 4: 15/12 Cal Row