October 21, 2019

QuickFit

Warm Up:
2 rds
10/10 Mt. Climbers
15 KB GoodMorning
20 Frog Pumps

WOD:
50-40-30-20-10
Wall Balls
KBS – Russian (AHAP)
Walking Lunges
*20min cap*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20-25 Frog Pumps
2) 10-15 KB GoodMorning
3) :50 Wall Sit

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×5 @ 90% 5RM

WOD: “Squirrelly Dan”
8min AMRAP
6/6 KB Walking Lunge (AHAP)
12 KBS – Russian
*KB in goblet position for lunges*