December 13, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Single Leg Glute Bridge
10m/each Forward/Backward Quadruped Crawl
:20/side Star Plank

Partner WOD:
250m Row
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Burpees
*Partners alternate movements each round*
**20min Cap**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10/leg DB WTD Single Leg Glute Bridge
6/side DB Deadlift with Twist
:20/side Star Plank
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 5×1 (Build) – NO MISSES

Choose Your Own Adventure

WOD:  
Tester: 500m Row
*Warm up with a few shorter rows and then 1 all out go for time*
Finisher:
Accumulate 50 Evil Wheels
*8/8 Hammer Curls every break*

FLEX:
5 Rounds
20 Banded Hamstring Curls
10 Straight Arm Banded PVC Lat Push-downs
5 Heavy DB RDL + Shrug