November 1, 2019
October 31, 2019 / / Comments Off on November 1, 2019
QuickFit
Warm Up:
2 rds
30 Over the Line Quick Steps
10/side Deadlift with Slam Ball Twist
10/side Side Plank Rotations
WOD:
3,6,9,12,15,18,21
Rotational Ball Slam Situps
25 Double Unders (Lateral Hops)
CrossFit
Warm Up:
Run/Row/AB/DU
EMOM 9:00
1) 20-30 Over the Line Quick Steps
2) 6-10/side Deadlift with DB Twist
3) 6-10 Bridge with DB Pullover
Strength: Deadlift
Level 1: 1×5 (+10lbs)
Level 2: 3×3 @ 100% 5RM
Choose Your Own Adventure
WOD:
10min AMRAP
3,6,9…
Rotational Ball Slams Situps
25 Double Unders (Lateral Hops)
FLEX:
4 Rounds
8 KB Sumo Deadlifts
10/10 Seated Incline DB Curls
10 Medball to Toes
Posted in Latest WOD