December 18, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10/leg Mountain Climbers
25 Miniband Prone Straddle
10 Windshield Wipers

Partner WOD:
10/7 Cals AB
10,10,8,8,6,6,4,4,2,2
Burpees
*Partners rotate when cals are done*
**Both partners must do the rep scheme. Total of 100/70 cals and 60 Burpees per person**

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
25 Miniband Prone Straddle
10 Windshield Wipers
10 DB Hip Thrusts (on bench)
5/Arm Alternating DB Bench Press (hold is at top) (build)

Strength: Bench Press
Level 1: 3×5 (+5lbs)
Level 2: 1RM Go get a PR!

WOD:
Tester: 1min AB