August 29, 2019

CrossFit

Warm Up:
Before WB – 3min Row – Easy
3rds
3 point hinge drill
6 Strict Pullups
4 Burpee Walkups
1:00 Deadbug
Deadlifts – Build to working weight

WOD:
2 Rounds
50 Cal Row
40 Deadlifts (185/125)
30 Burpees
800m Run

BodyFit

Warm Up:
3min Get Your Chili Warm
3rds
:40 Plank with pushups
10 Plate Touche
10 DB Push Press (Build to working weight)
:10 AB Sprint

WOD: Tabata x 8
Meter Row
Ball Slams
Cals AB
DB Push Pres
Mt. Climbers
*1min rest between movements*

Barbell Only

Barbell RDL – 8RM

Bent Over Row – 2 DB’s – 3 x 15

DB Shrugs – 3 x 15 *:01 hold at top of shrug*