December 4, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
12/side Lateral Banded walks
10 KB RDL
:20/side Star Plank
5 Scapular Push-Ups

WOD:
3rds
20/14 Cals AB
30 Pushups
40 KBS – Russian

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10/leg Single Leg Glute Bridge
10 KB RDL
:20/side Star Plank
5 Scapular Push-Ups
5 Barbell Deadlift (build)

Strength: Deadlift
Level 1: 3×5 (+10lbs)
Level 2: 3×2 (90-95% of 3RM, Straight)

WOD: “If he dies, he dies”
Death by KBS – Russian
*+2 reps every min*