December 17, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (12:00 time cap)
:20 Handstand Hold
10 Tall Kneel Anti-Extension Press*
10 Banded High Row to External Rotation**
12/side Miniband Sidestep on Toes
5 Barbell Strict Press (build)

Strength:
10min EMOM
Min 1: 1 Strict Press (Build)
Min 2: 6 Ring Rows *Feet Elevated*

WOD:
10min AMRAP
10/10 DB Snatch
10 T2B
20 Double Unders / Lat. Hops

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
:20 Handstand Hold
10 Banded Hollow/Bent Hollow Pulldown
10 Banded High Row to External Rotation
12/side Banded Sidestep on Toes

WOD: “VIP”
Buy In: 1000m Row
3rds
10/10 DB Snatch
10 T2B
Half Time: 50/35 Cals AB
6rds
5/5 DB Snatch
5 T2B
Cash Out: 100 Double Unders/Lat Hops

Barbell
Landmine Clean to Press 5×6/6
HSPU Progression 4×6
DB Bench 5×5 (build)
Super Set 5x:
a) 8/8 Alt Hammer Curl
b) Double DB Front Squat MR