October 15, 2019

CrossFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

Strength:
15min Clock
Strict Pull-up 4×5
Strict HSPU 4×5

WOD:
6 x Every 2min
8 T2B
8 S2OH (135/95)
8/6 Cals AB

BodyFit

Warm Up:
400m Run/500m Row/ 30(21) cals AB, 75 DUs
9 Min EMOM
1) 10-15 Hollow Pulldowns
2) 3 wall walks
3) :10-:20 Chin over bar isometric hold

WOD:
1000m Row
80 Ball Slams/Plate Touches
750m Row
60 Situps
500m Row
40 T2B
250m Row
20 Burpees

Barbell

Floor Press, find Heavy 5. Then MR at 80%.
Seated DB Press 4×8(straight)
Superset – 4 rounds:
12 Bench Dips
10/10 Concentration curl
Trunk: Weighted Sit Ups 5×20