October 23, 2019

QuickFit

Warm Up:
2 rds
10 Burpees
20 Air squats
:30 Forearm Plank Hold

WOD:
15min AMRAP
100-200-300…Meter Row
20 Situps

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 10 3-Point Drill
2) 10-15 Banded GoodMorning
3) :50 Superman Hold

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×5 @ 90% 5RM

WOD:
Partner WOD
4 Rounds
250/250m Row
10-20-30-40
Wall Balls
Situps
*Split row evenly, then both partners work simultaneously on WB and Situps. One rests, one works*