June 20, 2019

CrossFit:

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Scap Progression
10 Wall Balls
10 Plate Touches

Strength: 15min clock
4 x 7/7 BB Walking Lunge
4 x 5 Strict Pullups *Add weight if necessary

WOD: “Chipped Ham”
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
*WOD is completed using a Tabata format*

BodyFit: 330

Warm Up:
3rds
250m Row
10 Kip / Kipping Practice
10 Squat Progression
5 Strict No Jump Burpees
10 Plate Touches

WOD:
60 Wall Balls (20/14)
50 Ball Slams
40 Situps
30 Pullups
20 Cals Rower
10 Burpees
20 Cals Rower
30 Pullups
40 Situps
50 Ball Slams
60 Wall Balls
*WOD is completed using a Tabata format*