June 18, 2019

CrossFit:

Warm Up:
3rds
1:15 Deadbug
10 Pushups *Inch worm in and out of pushup*
8 BB Good Mornings (Build)
6 High Box Jumps (Build if necessary)
Deadlifts

Hero WOD:
“McGhee”
30min AMRAP
5 Deadlift (275/185)
13 Pushups
9 Box Jumps (24/20)

BodyFit: 329

Warm Up:
Row 500m – Easy
8min WAMRAP
10 Banded Pullapars
5 High Box Jumps (Build)
10 True Pushups

WOD:
10-20-30-20-10
HRPU
Box Jump
125-250-375-250-125
Meter Row

Optional Finisher:
Accumulate 50 Floor Wipers and 30 Strict Pullups