February 6, 2020

CrossFit

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10/10 Miniband Tall Plank Lateral Crawl
10 Prone PVC Lift Offs
:10-:20 Isometric Ring Hold at top

Strength:
10min EMOM
Min 1: 6 St. Pullups
Min 2: 8 St. Dips

WOD: “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
*Work can be split any way, BUT Rxd is unpartioned*

QuickFit

Warm Up:
2 rds (5:00 cap)
10/10 Miniband Tall Plank Lateral Crawl
10 Pull Up Progression
10 m Duck Walk

WOD: “Angie”
100 Pullups
100 Pushups
100 Situps
100 Squats
*Work can be split any way, BUT Rxd is unpartioned*
**20min Cap**

Barbell
DB Pullovers – 5×8 (Build)
Behind the Back BB Shrugs – 5×10 (Straight)
Crossbody Hammer Curls – 8/8 Rack Run Up (4)
Underhand BB Front Raise – 5×8 (Straight)
Standing Dumbbell Y Raise – 4×10
Accumulate 125 Lying Leg Raise