November 26, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
1 Wall Walk
10 KB Sumo RDL
5/arm 1/2 Kneel Bottom Up KB Press
:30 Hollow Body Flutter Kicks

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 4×4 (Build)

Partner WOD:
20min AMRAP
3 HSPU
6 KB Snatch
9 KBS – Russian
*Alt. Snatches each round*

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
1 Wall Walk
10 KB Sumo RDL
5/arm 1/2 Kneel Bottom Up KB Press
:30 Hollow Body Flutter Kicks

Partner WOD:
20min AMRAP
3 HSPU
6 KB Snatch
9 KBS – Russian
*Alt. Snatches each round*

Barbell

Deadlift 5×5 (Build)
Meadows Row 4×6/6 (Straight)
Seated Delt Fly 4×10
SuperSet x 4
a) 10 Plate Raise
b) 10 Plate Press