February 28, 2020

QuickFit

Warm Up:
2rds
10m/side Lateral Tall Plank Crawl
10/10 DB OH Press
5 Tempo 3311 Squat

WOD:
15min AMRAP
30 Cal Row
30 DB Snatches
30 Wall Balls
30 Situps
*10 Burpees b/t movements

CrossFit:

Warm Up:
Low Back Mobility/Glute Activation Prep
3rds 10m/side Lateral Quadruped Crawl
10/leg Wall Deadbug
5 Tempo Barbell Deadlift (3131) (Build)

Strength: Deadlift
3 x 8 (Build)
Warm-up WOD Movements in between Sets

Choose Your Own Adventure:

Partner WOD:
30 Cal Row/30/20 Cal AB
20 Alternating Burpees
30 DB Snatches (50/35) / 30 T2B
20 Alternating Burpees
30 Wall Balls / 30 KBS – American (53/35)
20 Alternating Burpees
30 Lunges / 30 Situps
20 Alternating Buprees
*Partners work simultaneously on each couplet, must do both movements, switch when both are complete.
**Alternating burpees = you go, I go between couplets

Flex:
4 Rounds
5-4-3-2 Box Jumps (build)
10R/10L Medball Toss
10 DB RDL (Straight + Heavy)
10 BB Reverse Curls (Start with EB then build)