January 30, 2020

CrossFit

Warm Up:
Low back/hip/glute activation prep
3 rds (10:00 cap)
10 Goblet Squats
10 Tuck Jumps
10 AKBS (build)

WOD: “Morrison”
50-40-30-20-10
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)
*12.31.18*

QuickFit

Warm Up:
2 rds (5:00 cap)
10 Goblet Squats
10 Tuck Jumps
10 AKBS (build)

WOD: “Reverse Morrison”
10-20-30-40-50
Wall Balls (20/14)
Box Jumps (24/20)
KBS – American (53/35)
*20min Cap*

Barbell
Strict Pull Ups 4xMR
Alternating DB Curls 4×6/6 (Build)
Superset 4x:
a) 8/8 DB Row (Straight)
b) 8/8 BW Bulgarian Split Squat
Barbell Drag Curls – 4×10
Straight Bent Over DB Flys – 4×10 (Straight)
Medball Toss Russian Twist – 4×8/8