November 1, 2019

QuickFit

Warm Up:
2 rds
30 Over the Line Quick Steps
10/side Deadlift with Slam Ball Twist
10/side Side Plank Rotations

WOD:
3,6,9,12,15,18,21
Rotational Ball Slam Situps
25 Double Unders (Lateral Hops)

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20-30 Over the Line Quick Steps
2) 6-10/side Deadlift with DB Twist
3) 6-10 Bridge with DB Pullover

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3×3 @ 100% 5RM

Choose Your Own Adventure
WOD:
10min AMRAP
3,6,9…
Rotational Ball Slams Situps
25 Double Unders (Lateral Hops)

FLEX:
4 Rounds
8 KB Sumo Deadlifts
10/10 Seated Incline DB Curls
10 Medball to Toes