October 11, 2019

QuickFit

Warm Up:
4 min Tabata Air Squat
THEN
4 min Tabata Sit-ups

WOD:
3rds
10 Burpees
20 Cals AB
30 Cal Row

CrossFit

Warm Up:
500m row, 400m run, 30/21 cals AB or 75 DUs
THEN- EMOM 9 mins:
1) 10 3-Point Drill
2) 6-8 Jefferson Curl (light KB or PVC)
3) :50 IronMan
THEN
4 min Tabata Sit-ups

Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 5 RM – Go get a PR!

Choose Your Own Adventure
WOD:
2rds
30 Cal Row
20 Cals AB
10 Burpees
*10.6.17*

Flex:
Super Set 5x
6 Weighted Chin-ups
8 Banded Lat Pull-downs
10/10 Cross Body Hammer Curls (Build)