August 15, 2019

Schedule Reminder: Saturday August 17th Free Community workout at 9:30am followed by yoga at 10:30am.

CrossFit

Warm Up:
3rds
2/2 Knee Hug Lunge Step Vert Flex/Ext
10 Ring Rows (Underhand)
10 Plate Touches
4 High Box Jumps

Strength: Superset
4 Sets of
5/5 Barbell Lunges
5 Strict Chin-ups
*Heavier than 7.18.19*

WOD:
For Time
40 Wall Balls (20/14)
30 Ball Slams (25/20)
20 Box Jumps (24/20)
10 T2B

BodyFit 345

Warm Up:
Hip Mobility
8min WAMRAP
10 Kips / Kipping Practice w/ partner
10 Plate Touches
5 High Box Jumps
10 Squat Progression

WOD:
Minutes 0-10
Buy-in: 50 DU
18 – 15 – 12 – 9 – 6 – 3
Wall Balls (20/14)
Ball Slams (25/20)
Minutes 10-20
Buy-in: 50 DU
25 Ball Slams
50 Box Jumps (24/20)
25 Ball Slams
Minutes 20-30
Buy-in: 50 DU
10 Rounds
5 T2B
5 Box Jumps