December 16, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Glute Bridge with March
10/side Side Plank Rotations
3 DB Bear Complex

WOD:
DB 250 (35/25)
*Alpha 250 w/ DB’s instead of BB*
**20min Hard Cap**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Tempo (33X1) Banded Front Rack Squat
10/leg Glute Bridge with March
10/side Side Plank Rotations
3 Bear Complex (build)

Strength: Front Squat
All Levels: 3x 5 (Build)

WOD:  “Alpha 250”
10 Squat Cleans (95/65)
20 Pullups
30 Pushups
40 Plate Touches *Ball Slams
50 Double Unders
40 Situps
30 Back Squats (95/65)
20 Jerks (95/65) 10 Burpees
*Rx+ (135/95) Compare to *12.11.18*