November 7, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
12/side MiniBand (at ankle) Sidestep On Toes
10 Goblet Squat (build each round)
10 3-point Drill
5 Barbell Deadlifts (build each rd.)

Partner WOD:
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls
15 Deadlift (225/165)

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
12/side MiniBand (at ankle) Sidestep On Toes
10 Goblet Squat (build each round)
10 3-point Drill
5 Barbell Deadlifts (build each rd.)

WOD:
25min AMRAP
60 Double Unders (3:1)
30 Wall Balls
15 Deadlift (225/165)

Barbell

Hang Clean – Heavy Single 60% of Single for MR
Landmine rows 4×10
Lateral Raise 4×10 (half/full)
SuperSet 4x:
25 Russian Swing
25 Sit ups