October 4, 2019

QuickFit

Warm Up:
EMOM 8 mins:
1) :50 DU practice
2) :50 Superman
3) :50 Bent Hollow Hold
4) 100m Run

WOD:
“Annie”
40-30-20-10
Double Unders (2:1)
Sit-ups
Then Rest 1 Minute
3 Minute AMRAP
Burpees
*15 minute cap*

CrossFit

Warm Up:
400m RUN, 500m ROW, 30/21 cals AB
THEN- EMOM 15mins:
1) 10 3-Point Drill
2) :50 Superman Hold
3) 6-8 Jefferson Curl – SLOW (PVC or light weight)
4) :50 Bent Hollow Hold
5) 8-12 Muscle Cleans

Strength: Deadlift
Level 1: 1 x 5 (+10lbs)
Level 2: 4 x 5 (Straight) *Weight from 9.25.19*

Choose Your Own Adventure
WOD:
3rds
500m Row
15-10-5 Hang Cleans (135/95)

FLEX:
4 x 10/10 Bent Over Banded KB Row (Strict – Work those lats!)
4 x 10/10 Single Leg Banded HS Curls
Optional: 3 x 5 Seated Box Jumps (build)