February 25, 2020

CrossFit

Warm Up:
Shoulder/Ankle Prep
3rds (10:00 Cap)
10m Inch worm to push up
10 DU Practice
1 From Floor Clean Complex (Build)

WOD:
30-20-10
Power Cleans (95/65-135/95-155/115)
5/5-10/10-15/15
Rot. Ball Slam
80 Double Unders (2:1)
*This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.*

Optional finisher: Trunk
3rds
10/10 MB2T
10/10 Standing Teapots

QuickFit

Warm Up:
2rds
10m Inch worm to push up
10 DU Practice
1 From Floor Clean Complex (Build)

WOD:
30-20-10
DB Cleans (50/35)
5/5-10/10-15/15
Rot. Ball Slam
80 Double Unders (2:1)
*This is meant to be long 15ish+ i.e. heavy enough on the cleans that you don’t fly through them.*

Barbell
Alternating DB Floor Press Pyramid (5)
BB Walking Lunge 10m (4 Building)
Superset x4:
A) 20 Alt Standing Hammer Grip DB Raises
B) 25 Seated DB Calf Raises
Superset x4:
A) MR Landmine Squat (45/25)
B) MR Push Ups
Accumulate 150 Sit Ups