January 14, 2020

CrossFit

Warm Up:
Shoulder/Glute Prep
3 rds (10:00 cap)
5 Burpees to Tuck Jump
10 Prone PVC Lift Offs
5/5 SA KB Swing (build to working weight)
:20 Isometric Ring Hold at top

Strength:
10min EMOM
Min 1: 6 St. Pull-ups (Scale use Toe Assist or work Negatives)
Min 2: 8 Dips (Scale use Toe or Heel Assist or work Negatives)

WOD:
5rds
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swings (53/35)

QuickFit

Warm Up:
2 rds – 5:00 cap
5 Burpees to Tuck Jump
20 Frog Pumps
5/5 SA KB Swing (build to working weight)

WOD:
15min AMRAP
15 Burpees
15 Box Jumps
15/15 Single Arm KB Swing

Barbell
Seated Strict Press – 5×6 (Build)
Half-Kneeling Landmine Press – 5×8/8 (Straight)
Superset 5x:
a) Weighted Push Up – 10 (Build)
b) Leg or Knee Lift – 15
Zottman Curl 5×15 (Straight)