December 6, 2018

CrossFit:

Warmup:
5min Double Under Practice
3rds
1:00 Deadbug
15 Banded Good Mornings
6 Strict Pullups
5 Box Jumps
6-8 Deadlift (Build to working weight)

WOD:
“John Tipping II”
4 Rounds
15 Deadlift (225/155)
15 Box Jumps
50 DU (3:1)

*Remaining time in class work on something you suck at (Spoiler alert we all suck at something)*

BodyFit 0277

Warm Up:
8min WAMRAP
10 Scap Progression
10 KBS (Build to working weight)
10 Air Squats — Wall Balls
5 Strict No Jump Burpee

WOD:
50 Burpees
50 Wallballs
50 KBS (Russian)
50 Pullups
50 Calories Bike/Row
*Repeat of BodyFit 039*

Cashout: Trunk Work
On a 10min clock
10/10 Getup Situp
10 Evil Wheels