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#3453 – CrossFit & MIFit Thursday 9/5

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Thursday 9/5/19

CrossFit & MIFit WODs

 

Warm up
400m Run
then,
AMRAP 10
10 pass through
10 Mountain climbers
10 air squats
10 ring rows
10 cal row

5:00 Coach lead mobility

WOD prep & set up
scaling pull-ups & options
Dumbbell shoulder press
Dumbbell Squats
Wallballs


Part I
From 0:00 to 10:00

15-12-9-6 reps for time of:
Pull-ups, strict
Dumbbell Shoulder Press – heavy
V-ups

rest 3:00

Part II 
10:00 to 20:00
9-12-15-18
DB Squats (same weight as above)
Push Ups
Toes to Bar

Rest 3:00

Part III
21-15-9

Cal Row
Wallballs 20/14#