January 9, 2018

CrossFit Warmup: Shoulder DROM 3rds 5/5 Pillar w/ arm reach 10/10 Banded Rotations 10/10 Bottoms Up KB Press 8 EB Press Strength: Strict Press Level 1: 3 x 5 (Straight) Level 2: Heavy 5 Then 1 @ 80% Max Reps WOD: “Hissy Fit” 12 min EMOM Even: 5/5 Rotating Ball Slams Odd: 10 Burpees BodyFit…

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November 29, 2017

CrossFit Warmup: 3rds :40 Deadbug 8 Ring Rows 8 BB Good Mornings (Build) 4 Box Jumps (30/24) 5 Deadlifts (Build) Strength: Deadlift Level 1: 1×5 (+10) Level 2: Heavy 3 (Approx 90% of 3 RM) WOD: 8 min AMRAP 4/4 Rotational Ball Slam 4, 8, 12, 16, 20 . . . Pullups BodyFit 170 Warm…

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