October 18, 2018

CrossFit: 

Warm Up:
Shoulder DROM
3rds
10 Pillar with arm reach
10 Goblet Squat
10 EB Press
50m Sprint (Increase intensity across rounds)

Strength: Strict Press
Level 1: 3 x 5 (+5)
Level 2: 3 x 7 (Build)

WOD: “Bright Lights”
For Time
4-8-12-16-12-8-4
Goblet Squat (53/35)
Goblet Carry
Sprint
*WOD is performed in suicide sprint format*

Cooldown Focus: Shoulders and Hamstrings

BodyFit: 264

Warm Up:
Hip Mobility
Skill: MB Clean to Wall Ball
:10 AB Sprint

WOD:
5min work – 3min rest x 3
12/9 Cal AB
9 MB Clean to Wall Ball
50m Shuttle

Cooldown Focus: Lowerbody