February 5, 2020

QuickFit

Warm Up:
2rds (5:00 cap)
10 DU or DU practice
:30 Goblet Wall Sit
5 DB C&J (Build to working weight)

WOD:
12min AMRAP
6/6 DB C&J
6/6 DB Reverse Lunge
24 Double Unders (3:1)

CrossFit:

Warm Up:
OH Shoulder Prep
3rds (10:00 cap)
2 Wall Walks
:30-:60 Goblet Wall Sit
5 Push Press (Build)

Strength: Push Press
5 x 4 @ 100% *1.8.20*

WOD:
8min AMRAP
5/5 Single Arm DB Push Press (60/40)
5/5 DB Reverse Lunges
10/10 Lat. Hops
*DB is meant to be heavy – goal is NOT 8-10rds w/ light DB*