December 2, 2019

QuickFit

Warm up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
5 sit squats (on med ball)
10 Ball Facing Hops Over Ball
20 Frog Pumps
10 V Ups (scale to Tuck Ups)

WOD:
150 Wall Balls
*Every 2min 50 Double(2:1)
**20min cap

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 sit squats (on med ball)
10 Ball Facing Hops Over Ball 20 Frog Pumps
10 V Ups (scale to tuck ups)
5 Barbell Back Squat (build)

Strength: Back Squat
Level 1: 3×5 (+5lbs)
Level 2: 3×2 (90-95% of 3RM, Straight)

WOD:
3rds
30 Wall Balls
60 Double Unders (3:1)