November 22, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
8 DB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes

WOD:
15min AMRAP
5 Devil Press
250m Row
5 Devil Press
25 Double Unders (3:1)

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
8 KB Kang Squat
:10/side Star Plank
30 Over the Line Quick Steps on Toes
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3 RM (Go Get a PR!)

WOD:
500m Row
100 Double Unders (3:1)
30/21 Cals AB
*Choose any order of the movements*
**Must complete 10 Devils Press b/t movements**

FLEX:
3×7 Pendlay Rows (Build – maintain good form and keep it strict)
3×10/10 Cross Body Hammer Curls (Build)
3×15 Incline Bench Rear Delt Flys (Straight – only build/decrease weight if first set is too easy/too difficult)