December 6, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
10 Banded Thrusters
10/Leg Mountain Climbers
10/Side Side Plank Rotations
10 Tuck Jumps

WOD:
15min AMRAP
10 Cals Row
10 DB Burpees (35/25)
10 DB Thrusters

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
10 Banded Thrusters
10 Supinated Grip Body Row
10/Side Side Plank Rotations
10 Lateral Tuck Jumps
5/Arm Alternating DB Bench Press (hold is at top) (build)

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

Choose Your Own Adventure:

WOD:
40 Cal Row
30 Thrusters (95/65)
20 B.O.B
10 C2B
20 B.O.B
30 Thrusters
40 Cal Row
*Compare to 11.29.18*

FLEX:
Superset 4x:
a) 10 DB Hex Press
b) 10 DB Pull-overs
2 Rounds
30 Banded Lat Pull-downs
30 Banded Hammer Curls