January 10, 2020

QuickFit

Warm Up:
2rds – 5:00 cap
10 m Goblet Duck Walk
10 PullUp Progression (Active Shrugs – Beat Swing – Kip)
10 DU or DU practice

WOD:
Buy In: 100 Double Unders (3:1)
20/20 Single Arm DB C&J
20 Pullups
20/20 Single Arm DB Walking Lunge*
20 Pullups
20 Single Arm DB Squat**
Cash Out: 100 Double Unders
*DB held in suitcase position
**DB held in front rack

CrossFit:

Warm Up:
Posterior Chain Prep – coaches choice
3rds 10:00 cap
10 m Goblet Duck Walk
10 PullUp Progression (Active Shrugs – Beat Swing – Kip)
5 Tempo RDL (3131) (Build)
5 From the Floor Clean Complex (Build)

Strength: RDL
4 x 6 (Straight)
*1.3.20*

Choose Your Own Adventure

WOD:  
21 Deadlifts (155/115)
15 Pullups
15 Cleans
15 Pullups
9 Front Squat

Flex:
4 Rounds
8/8 Barbell Suitcase Deadlifts (build)
8 Strict Pull-ups
8 DB Goblet Squats (build)