February 10, 2020

QuickFit

Warm Up:
Warm Up DU’s before Whiteboard
2rds (5:00 cap)
10 m Inch Worm to Push Up
5/5 WB Curtsy Squat
5 Tempo 3311 WB Squat

WOD:
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams
20 HRPU
30 Situps
40 Wall Balls
50 Double Unders

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 cap)
10m Duck Walk
5/5 Goblet Curtsy Squat
5 Tempo 3311 Front Squat (build)
DU practice in between Front Squat Sets

Strength: Front Squat
4 x 4 (Build) *Heavier than 1.27.20*

WOD:  
50 Double Unders (3:1)
40 Wall Balls
30 Situps
20 HRPU
5/5 Rotational Ball Slams