September 25, 2019

QuickFit

Warm Up:
Get your chili warm!
2 Rounds
:10 AB Sprint
100m Row (fast)

WOD: “.30 Cal”
15min AMRAP
30 Cal AB
30 Situps
30 Cal Row
30 Situps

CrossFit

Warm Up:
Half Tabata Deadbugs (4 rounds of :20 on, :10 off)
3 Rounds
Power Athlete Clean Warm Up
7 Glue Bridges
:10 AB Sprint
Deadlift

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 5 x 5 (Build)

WOD: “No Chill”
10-8-6-4-2 Power Cleans (185/125)
20-20-20-20-20 Cals AB