January 28, 2020

CrossFit

Warm Up:
Shoulder Prep
3rds (10:00 cap)
5 Glute Bridge DB Bench Press (Build)
10 No Press Burpees
5 Bent Over Barbell Row (Build)

Strength:
15min clock
4 x 6 DB Bench (Build)
4 x 6 Bent Over Row (Build)

WOD:
12min AMRAP
4 Burpees
8 Calorie Row
*Add 4 reps to each movement each round*

QuickFit

Warm Up:
2rds (5:00 cap)
5 Russian Baby Makers
10 No Press Burpees
10 Ring Row

WOD:
12min AMRAP
4 Burpees
8 Calorie Row
*Add 4 reps to each movement each round*

Barbell
Close Grip Bench 3×5 (Build) then drop set 1×10
Seated DB Shoulder Press – 3×5 Heavy
Seated DB Shoulder Press – 3×8 Light
Superset 5x
a) 10 Underhand Barbell Row
b) 10 Plate Extension (palms flat on plate)
Bradford Press – 4×8 O/B
**During the hour, Accumulate 5:00 Plank