August 30, 2018

CrossFit: 

Warm Up:
Ankle Circuit
5min Double Under Practice
Squat Prep
3 x :10 Superfriend + 4 FS (Build)
3 x :15 Hollow Hold
3 x :15 Superman Hold

Partner WOD: “A man and his dog”
20min Clock
0-5min – AMRAP Double Unders / Lateral Hops
5min-10min – AMRAP Front Squat (135/95)
10min-15min – AMRAP MB2T (R+L=1)
15min-20min – Max Cals AB
*Score each round individually*
*Work may be split up however pair decides*

BodyFit: 250

Warm Up:
Get Your Chili Warm
Shoulder Prep
3rds
10 KBS – American (Build to working weight)
:40 Plank with pushup

WOD:
30min – :30 on / :30 off
KBS – American (53/35)
HRPU
Cals AB