February 7, 2020

QuickFit

Warm Up:
2 rds (5:00 cap)
10m Quadruped Crawl
5 Burpee to AKBS
10 Ring Face Pulls

WOD:
500m Row
50 KBS – American
300m Row
30 Burpees
100m Row
10 Devil Press

CrossFit:

Warm Up:
Shoulder Prep
3 rds (10:00 cap)
10 m Quadruped Crawl
5/5 KB Arm Bar
5 Floor Press (Build)

Strength: Floor Press
4 x 6 (Build) *Heavier than 1.24.20*

Choose Your Own Adventure

Partner WOD
100 Cals AB
80 Cals Rower
60 Burpees
40 Cals Rower
20 Cals AB
*Partners Rotate every min Chipper style

Flex:
3 Rounds 7/7 DB Rows (Straight + Heavy w/ good form)
10 Barbell Reverse Curls
*Cash in or out with 100 empty bar bench press (in as few sets as possible)