20 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Workout 1:

12m AMRAP:
1k Row
Then AMRAP:
30 Sync Burpees
40 Heavy Swings
50 Air Squats
*1+112

+

Workout 2:

YOU GO - I GO

25/14 CAL BIKE

20 SUPERMAN PUSH-UPS

20 HEAVY SLAMBALLS

25/14 CAL BIKE

20 T2B

15 PULLUPS

THEN AS A TEAM COMPLETE:

50/28 CAL BIKE

*5:02

Workout 3:

10RM Front Squat From Floor *175 About 6m rest b/w workouts. Legs were toast after first workout. Did this with Brook.

Training Session AM (1015a)

Jiu Jitsu (2 Hours)