January 2, 2020

CrossFit

Warm Up:
Run/Row/Bike/DU before Whiteboard -THEN
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
25 Miniband Prone Straddle
10/side Side Plank Rotations
3 Tempo (3112) Floor Press (build)

Strength: Floor Press
4 x 8 (Build)

WOD: “New Year. New Me.”
30-20-10-20-30
KBS – Russian
15-10-5-10-15
Burpee Box Over

BodyFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
5 Burpee to Tuck Jump
5 Tempo (313) KB Deadlift
25 Miniband Prone Straddle
10/side Side Plank Rotations

WOD:
30-20-10-20-30
Cals AB
KBS – American
*Every 3min 5 Burpee Box Overs*
**Start on Burpee Box Overs**
Finisher: 3 x 10
Evil Wheels
Straight Leg Lifts / Windshield Wipers

Barbell
1) Push Jerks 5×5 (build)
2) Superset 4x:
a) Split Squat 10/10 (Straight)
b) Concentration Curl 10/10 (Straight)
3) BB Good Morning 4×8 (Build)
4) Arnold Press 4×15 (Straight)
5) Barbell Rollouts 4xMR