November 6, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
15m Quadruped Crawl
8 Scap Push Ups on Forearms
10 Air Squats

WOD:
Partner WOD:
4,000m Row
*Rotate every 250m*
**Partner must do 7 burpees before next row**

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
15m Quadruped Crawl
:30 Hollow Hold or Bent Hollow Hold
8 Scap Pushups on Forearms
3-5 Glute Bridge DB Bench Press (build each round)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 3×3 @ 100% 5RM

WOD:
5rds
10 Strict Press (95/65)
10 HRPU
20 Shoulder Taps