April 3, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
10 True Pushups
10 KB High Pulls
10/10 Bottoms Up KB Press
25 Double Unders / Practice

Strength:
Bench Press
Level 1: 3 x 5 (+5)
Level 2: 4 x 5 @ 80%
*Weight from 3.13.18*

WOD:
“Hip Hop”
5rds
40 Lateral Hops
10/10 DB Clean & Press (50/35)
*Every 2min 5 Burpees*

BodyFit: 209

Warm Up:
Ankle Circuit
5min Double Under Practice
8min WAMRAP
15 KBS – Russian – (Heavy)
10 Plate Touches
10 Straight Leg Raises
10/10 Single Arm Press

WOD:
“PA Gone Bad”
3rds
1:00 each movement followed by 1:00 rest
DB Hang Clean (50/35)
MB Situps
Lateral Hops
Ball Slams
AB Cals