October 14, 2019

QuickFit

Warm Up:
6 Min EMOM
1) 100m run
2) :50 wall sit
3) 10 PVC lift offs

WOD: “Assault on Cindy”
20min AMRAP
1rd of Cindy
10/7 Cals AB
2rds of Cindy
10/7 Cals AB
3rds of Cindy
10/7 Cals AB
Same pattern until clock expires

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 1 min Squat Therapy
2) 10 PVC lift offs
3) 8-12 DB Z-press (25# or less)

Strength: Overhead Squat
All Levels: 5×5 (Build)

WOD: Cindy
20 Minute AMRAP
5 Pull-ups
10 Pushups
15 Air Squats