July 2, 2019

CrossFit

Warm Up:
Ankle Circuit
8min WAMRAP
20 Double Unders / Practice
:15 Table Top Stretch
10 Ring Rows (Underhand)
5/5 Reverse Lunge to High Knee

Strength:
15 Minute Clock
4 x 8 Dips
4 x 8 Bent Over Rows (underhand)

WOD: “Dealer’s Choice”
Buy-in: 500m Row or 100 DU (3:1)
30 – 20 – 10
DB Cleans (50/35)
5/5 – 10/10 – 15/15
DB Step Ups
Cash-Out: 100 DU (3:1) or 500m Row
*Cash out must be the opposite of the buy-in

BodyFit 331

Warm Up:
Ankle Circuit
10min WAMRAP
20 Double Unders / Practice
10 KB High Pull
:30 Side Pillar (R&L)
5/5 Reverse Lunge to High Knee

WOD:
Buy-in: 100 DU (3:1)
40 – 30 – 20 – 10
Cal Row
DB Clean
DB Step Ups
Cash-out: 100 DU (3:1)

Optional Finisher:
Accumulate 50 Evil Wheels