January 31, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
2 Wall Walks
5/5 Jumping Lunges
10 Pull up/T2B Progression

WOD:
15min Chipper:
250m Row
25 Pullups
250m Row
25 HRPU 250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
25 HSPU
*Remaining time in WOD max meter row*
**Score is reps completed or meters rowed at finish**

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10 Band Pull Through
10 Pull up/T2B Progression
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
4 x 6 (Build)
*Heavier than 1.22.20*

Choose Your Own Adventure:

WOD:  
250m Row
25 Pullups
250m Row
25 HRPU
250m Row
25 W. Lunge
250m Row
25 T2B
250m Row
*Chipper Style*

Flex:
4 Rounds
8 Bent Over DB Rows (Build)
16 Leg Raises
32 Banded Bicep Curls