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WOD 041119: Levitate.


CrossFit: Strength: Deadlift 2×10 @ 60% then 5×5 @ 70-80% Conditioning: 12 Minute AMRAP 25 Double Unders (75 S, 13 SSD) 15 Deadlifts (225/155) 25 Double Unders 7/5 Strict Pullups RX+: 5 Ring MUs Hybrid: WOD 1: 18 Min AMRAP 20 Box Shuffles 12 Curls 15 Shuffle Touch Downs 12 Tri Ext 20 Curstsey Lunges

CrossFit:
Strength:
Deadlift
2×10 @ 60%
then
5×5 @ 70-80%

Conditioning:
12 Minute AMRAP
25 Double Unders (75 S, 13 SSD)
15 Deadlifts (225/155)
25 Double Unders
7/5 Strict Pullups

RX+:
5 Ring MUs

Hybrid:
WOD 1:
18 Min AMRAP
20 Box Shuffles
12 Curls
15 Shuffle Touch Downs
12 Tri Ext
20 Curstsey Lunges

WOD 2:
2xKB DL

BootCamp:
WOD 1:
4rds
45w:15r
5 Chin Ups + M.E. Curls
Curtsey Lunge + Squat
Seal Walk
Plank Bench Jump Over
Wall Sit Alt Strict Press
No Rest B/n rds

WOD 2:
2rds
12/9 Cal Bike
1min Plank
20/15 Cal Row
1 min Hollow or Boat Pose

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