August 1, 2019

CrossFit

Warm Up:
3rds
10 Banded Pullaparts
5 Strict No Jump Burpees
5/5 Knee Hug Walking Lunge
5/5 Dynamic Pushups

Strength: Superset
4 Rounds
6 DB Bench (Build)
6 Pull-ups
*Bench on slight incline

WOD:
7 Min AMRAP
10 Front Rack Lunges (95/65)
5 Burpee Over Bar
*Compare to 8.1.2019

Bodyfit 341

Warm Up:
Ankle Circuit
5min Double Under Practice
Then
Burpee Ladder every :30 for 4min

WOD: “The Ghost”
6 Rounds
Min 1: Row
Min 2: Burpees
Min 3: Double Unders
*Rest 1 minute between rounds