October 29, 2019

CrossFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 15-20 Banded Bent/Hollow PullDowns
2) 3 Wall Walks or 10/10 Plank Shoulder Taps
3) 10-15 Ring Face Pull

Strength: 15 Minute Clock
St. Pull-ups (Scale: Toe Assist) – 4×6
St. HSPU (Scale: Z-press or Pike) – 4×6

WOD: “Spicy Donut”
Buy In: 500m Row
Total Work
40 T2B
40/40 Sin. Arm DB Press (50/35)
Cash Out: 500m Row

BodyFit

Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 15-20 Bent/Hollow PullDowns
2) 3 Wall Walks or 10/10 Plank Shoulder Taps
3) 10-15 Ring Face Pull

WOD:
Retest: BF 093
1000m Row
80 Plate Touches
750m Row
60 Situps
500m Row
40 Pullups
250m Row
20 Burpees

Barbell

DB Incline Bench 4×8 (Build)
Strict Press 4×6 (Straight)
Depth Pushup 4xMR
SuperSet 4x:
a) 12 Bent Over Fly
b) Max Rep Banded tri ext.
Trunk: 100 Straight Arm Russian Twists