June 28, 2018

CrossFit:

Warm Up:
3rds
10 Banded Pullaparts
2/2 Leg Cradle Lunge Step Vert Flex/Ext
5/5 Getup Situps
10 True Pushups

Strength: Bench Press
Level 1: 3 x 5 (+5)
Level 2: 5 x 5 (Straight)
*Heaviest weight from 6.13.18*

WOD:
“Ants Marching”
10 – 1 – Front Rack Front/Back Lunges (75/55)
1 – 10 Rotational Ball Slams
*Each leg = 1 rep*

BodyFit: 232 

Warm Up:
Heat Yo Meat
Squat Prep
Shoulder Prep

WOD:
3rds
50 Air Squats
40 Situps
30 KBS – Russian
20 HRPU
Rest 3min
*Each round is meant to be as fast as possible*

Extra Time: Work a weakness

Posted in

Alpha Athletics Crossfit 412

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