January 22, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
:30 Row (Mod. pace)
5 Burpee Tuck Jumps
10/10 Shoulder Taps

WOD:
16min AMRAP
4,8,12…
Burpees
Box Jumps
Cal Row

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Tuck Jumps
10 Band Pull Through
8/8 Single Leg RDL (to object touch or weighted)
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4×6 (Build)

WOD:  
Buy In: 1200/1000m Row
12-8-4
Deadlift (245/165)
Box Jumps