January 22, 2019

CrossFit:

Warm Up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
10 True Pushups
20 Double Unders / Practice

Strength: DB Bench Press
All Levels: 4 x 8 (Straight)
*Same weight as 1.11.19*

WOD: “Double Duece”
3rds
15 Pullups
30 Double Unders (3:1)
Right into
3rds
15 T2B
15 Box Jumps

BodyFit: 288

Warm Up:
5min Double Under Practice
Then
8min WAMRAP
10 Kips / Kipping Practice
10/10 MB2T
5 Broad Jumps

Skill: Rowing Technique

WOD:
4min work – 1min Rest
500m Row
Max Rep Pullups
500m Row
Max Rep Box Jumps
500m Row
Max Rep T2B
500m Row
Max Rep Double Unders
*Score is total reps of each movement*