December 11, 2019

QuickFit

Warm Up:
Run/Row/Bike/DU before Whiteboard
2 rds (6:00 time cap)
2 Wall Walks
5/leg Single Leg Hops
10 KB/DB Sumo Deadlift Pulses

WOD:
16min AMRAP
2/2, 4/4, 6/6…
Sin. Arm DB C&J
10 DU/Lat. Hops
DB Lunge
10 DU/Lat. Hops
*R+L=1*

CrossFit:

Warm Up:
Run/Row/Bike/DU before Whiteboard
3 rds (10:00 time cap)
2 Wall Walks
5/leg Single Leg Hops
10 KB Sumo Deadlift Pulses
6/arm 1/2 Kneeling Single Arm DB Press

Strength: Strict Press
Level 1: 3×5 (+5lbs)
Level 2: 5×2 (Build)

WOD: “Up the river. Down the river.”
4-8-12-16-12-8-4
Sin Arm DB C&J
DB Lunge
20 Double Unders / Lat Hops
*R+L=1*