February 24, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10m Duck Walk
5/5 DB Curtsy Squat
10 Pull-Up Progression

WOD:
15min AMRAP
10 DB Thrusters (40/25)
10 Pull-ups
10/7 Cals AB

CrossFit:

Warm Up:
Squat/Front Rack Prep
3rds (10:00 Cap)
10m Duck Walk
10 Goblet Curtsy Squat
1 Clean Complex subbing Front Squat

Strength:
Front Squat – Find Heavy 2
*If weight feels good, go for a PR*
**Warm up pull-ups between sets**

WOD:  “Fran’s Sister”
7min AMRAP
6 Thrusters (95/65)
2,4,6,8… Pull-Ups
*Compare to 2.26.18*