April 4, 2019

CrossFit

Warm Up:
3rds
:15 BB Front Rack Lunge Holds (R&L)
5/5 Pillar to Press up
10 DB Side Raises
5/5 Knee Hug Walking Lunge

Strength: Barbell Front Rack Lunges
All Levels: 4 x 4/4 (Build)
*Heavier than 3.28.19*

WOD: “Lincoln Hawk”
6 Rounds
Down and Back Single Arm Front Rack KB Carry
10 Single Arm Front Rack KB Step-ups
*Alternate Arms Each Round

BodyFit 309

Warm Up:
30 Cal Row
8min WAMRAP
10 Scap Progression
10 Plate Touches
5/5 Walking Lunges

WOD: Tabata
Pull-ups
Ball Slams
Walking Lunges
Situps
Calories Row
*8 Rounds of each movement before proceeding to the next
**1 Minute Rest Between Movements