November 15, 2019

QuickFit

Warm Up:
Run/Row/AB/DU before Whiteboard
2 rds (6:00 time cap)
10/arm Shoulder taps
10 Face pulls
10 Wall Ball Goblet Squats

WOD:
1000m Row
50/50 Renegade Rows
100 Wall Balls
*Chipper style*

CrossFit

Warm Up:
Run/Row/AB/DU before Whiteboard
3 rds (9:00 time cap)
10/arm Shoulder taps
3 :03 Chin-over-bar Isometric pull-up hold
10 Wall Ball Goblet Squats
3-5 Squat Cleans (build)

Strength: Cleans
Level 1: Technique
Level 2: 5×3 (Build)
*Must be touch and go*

Choose Your Own Adventure
WOD:
250m Row
20 Pull-ups
250m Row
20 Wall Balls
250m Row
20 Burpees
250m Row
*Compare 11.17.17*

Flex
5×3 Seated Box Jumps (Build)
Superset 3x:
15 Barbell Curls (build)
15 Skull Crushers (build)