January 6, 2020

QuickFit

Warm Up:
2rds – 5:00 cap
10 Goblet Squat
10 KBS – American (build)
10 Rebounding Tuck jumps

WOD:
16min AMRAP
10/7 Cals AB
20 KBS – Russian
10 Box Jumps

CrossFit:

Warm Up:
Squat Prep – coaches choice
3rds
10:00 cap
10 Banded Front Rack Squat
10 KBS – American (build)
10 Rebounding Tuck jumps
5 Tempo (3311) Barbell Front Squat (Build)

Strength: Front Squat
4 x 6 @ 80%
*12.30.19*

Partner WOD:
10min AMRAP
10 Cals AB
20 KBS – American
10 Box Jumps
*Alternate movements*