October 25, 2019

CrossFit

Warm Up:
2 rds
5 Push ups
10 Tuck Jumps
20 Air Squats

WOD:
50 Cals AB
50 Burpees
50 Box Jumps
25/25 Renegade Rows
*Can choose any order but must be done in sets of 50*

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 6-10 Scap Pushups on Forearms
2) 5-10 Dynamic Push ups
3) :30 Hollow Hold or Bent Hollow Hold

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

Choose Your Own Adventure:
WOD:
100 Cals AB
*1min on/off *
**Compare to 9.14.18**
Optional Finisher: Accumulate 50 Evil Wheels

FLEX:
SuperSet 4x
12 Neutral Grip DB Floor Press (build)
15 Rear Delt Flys (build)
8 Seated DB Press (build)