December 3, 2019

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side Goblet Loaded Lateral Side Steps
20 KB Russian Twists
6/arm Tall Kneeling Single Arm KB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×3 (Build)

WOD:
12min AMRAP
2,4,6,8….
DB Push Press (60/40)
Box Jumps (24/20)
Pull-ups

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
10 Tuck Jumps
12/side DB Goblet Loaded Lateral Side Steps
20 DB Russian Twists
6/arm Tall Kneeling Single Arm DB Press

WOD:
21-15-9
Cal AB
DB Push Press (50/35)
Rest 4min
21-15-9
Cals AB
Pull-ups
Rest 4min
30 Manmakers
*True Manmakers – Pushup-Row(R)-Row(L)-Thruster*

Barbell
DB Incline Bench 4×6
DB Pullovers
4×10
Superset 4x:
a) Max Rep Depth Push up
b) 20 Crunches
“W†Press 4×10