February 21, 2020

QuickFit

Warm Up:
2rds
10m Quadruped Crawl
10 Pull-Up Progression
10 DU’s or DU practice

WOD:
5min – Max Meter Row
4min – Walking Lunges
3min – Burpees
2min – Pull-ups
1min – Double Unders
*Set clock for 15min, no rest between movements*

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds (10:00 cap)
10/10 MiniBand (ankles) Tall Plank Lateral Crawl
10/10 Kettlebell Deadbug
5 Tempo Barbell RDL (3131) (Build)

Strength: RDL
8RM

Choose Your Own Adventure:

WOD:  
5min – Max Meter Row
4min – Walking Lunges
3min – Burpees
2min – Pullups
1min – Double Unders
*Set clock for 15min, no rest between movements*

Flex:
4 Rounds
10/10 Rear Delt Band Pulls (Light Band)
10 Standing Arnold Press
10 DB Lateral Raises
10/10 Alt. DB Curls