February 26, 2020

QuickFit

Warm Up:
2rds
5m/5m Crab/Rev Crab walk
5/5 KB Arm Bar
10 Ring Row

WOD:
Min 1: Max Cal Row
Min 2: Max Burpees
*Continue until you get 100 Cals and 60 Burpees

CrossFit:

Warm Up:
Shoulder Prep
3rds
5m/5m Crab/Rev Crab walk
5/5 KB Arm Bar
4 Floor Press (build)

Strength: Floor Press
8RM

WOD:  
EMOM:
Min 1: :30 Max Cal AB into :30 Max Burpees
Min 2: Rest
*Continue this format until you complete 60/45 Cals and 45 Burpees*