January 29, 2019

CrossFit:

Warm up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
8 True Pushups
:10 AB Sprint

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

WOD: “Oh Pat”
21 – 15 – 9
Cals AB
T2B
HRPU
*Courtesy CF Linchpin*

BodyFit: 290

Warm up:
10min WAMRAP
10 Banded Pullaparts
10 Kips / Kipping Practice
8 True Pushups
:10 AB Sprint

WOD:
10 Minute AMRAP:
10 T2B
10 HRPU
10 Cals AB
*Rest 5 Minutes then repeat
**Pick up where you left off

Optional Finisher:
3rds
10/10 Getup Situps
10 Evil Wheels