October 22, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

Strength:
15min clock
Landmine Press 4×5
Dips 4×5

WOD:
Death by Burpees
*20min cap*
**Compare to 8.29.18**

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 8-12/side Side Plank Rotations
2) 8-12/arm BU KB Press (light)
3) 5-10 Perfect Push ups

WOD:
10rds
:30 Max Cals
:30 Max Burpees
1:00 Rest
*Alternate AB & Rower each round*
**Score is calories + burpees
Finisher:
3rds
8/8 Getup Situp
12 Straight Leg Lifts

Barbell
Floor press 4×6 build
DB push press 4×8
Weighted push up 5×10, building
Iso front/side raises 4×10, straight
Trunk: X Man, Heel Raise, Crunch 3×20 each