November 8, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rounds:
10/10 Single Arm DB Suitcase Deadlift
10 Tuck Jumps
10 Bent Hollow Pulses

WOD:
25-20-15-10-5
DB Cleans (50/35)
5-10-15-20-25
Box Jumps
15-15-15-15-15
Situps

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (9:00 time cap)
10/10 Banded Quadruped Thoracic Rotation
10 Tuck Jumps
5 KB Kang Squat
3-5 Squat Clean (build each round)

Strength: Squat Clean
Level 1: Technique
Level 2: Find a Heavy 3

Choose Your Own Adventure:
WOD:
15 Power Clean (135/95)
5 Box Jumps (30/24)
10 Pw. Clean (185/125) 10 Box Jumps
5 Pw Clean (225/155) 15 Box Jumps

Flex:
SuperSet Pump 3x:
20 Empty Bar Reverse Curls
25 Banded Tricep Extentions
Then
2 Rounds:
10 DB Shrugs (HEAVY)
10 DB Hang Cleans (HEAVY)
*Use same dumbbells for shrugs and hang cleans*