March 29, 2018

CrossFit:

Warmup:
8min WAMRAP
25 Double Unders / Practice
10 Banded Pullaparts
2/2 Knee Hug Lunge Step Vert Flex Ext
8 Dynamic Pushups

Strength:
All Levels: 5 Rounds
Weighted Walking Lunges (4/4)
Weighted Pushups 8

WOD:
“Slow Motion”
5 Rounds for Completion
10 Pullups
10/10 Medball to Toes
15/15 Peles

BodyFit: 208

Warm Up:
8min WAMRAP
:20 HS Hold / 10 Standing DB Press
10 Kips / Kipping Practice
5 Box Jump with 3 Air Squats
10 Elevated Pushups

Partner WOD:
50 Cal Assault Bike
20 Handstand Pushup
40 Box jump Over (24/20)
60 Hand Release Pushup
80 Pullups
100 Wallballs (20/14)
80 T2B
60 Hand Release Pushup
40 Box Jump overs
20 Handstand Pushup
50 Cal Assault Bike