May 2, 2019

CrossFit

Warm Up:
Ankle Circuit
3rds
20 Double Unders / Practice
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progession
8 Goblet Squats (Build to working weight)

Strength:
15 Minute Clock
4 x 6 Pull-ups
4 x 6/6 Bulgarian Split Squats

WOD:
5 Rounds
10 T2B
20 Goblet Squats (53/35)
40 Double Unders (3:1)

BodyFit 318

Warm Up:
Chili Warm – 3min
8min WAMRAP
25 Double Unders / Practice
10 Squat Prgression
10 Kips / Kipping Practice

WOD:
7 Minute AMRAP
5, 10, 15…
Wallballs
25 Double Unders (3:1)
*Rest 5 Minutes*
7 Minute AMRAP
100m, 200m, 300m…
Run or Row
10 T2B
*Rest 5 Minutes*
60/40 Cal Assault Bike