March 13, 2020

QuickFit

Warm Up:
2rds
5 Burpee to Squat
5/5 KB Arm Bar 10 Scapular Push-Up on Elbows

WOD:

CrossFit:

Warm Up:
Shoulder Prep
3rds
5 Burpee to Squat
5/5 KB Arm Bar
6 Bench Press @ 50% 1 RM Bench

Strength: Bench Press
4 x 6 (Build)

Choose Your Own Adventure:

WOD:  
Every 3min for 5rds
1min Max Meter Row
10 Burpees
*Score is total meters*
**Compare to 3.11.20**

Flex:
Superset 5x:
A)10 Chinups
B)10 Dips
2x MR EB Curls