QuickFit – Bring a Friend Day

Bring a new workout buddy and introduce them to our QuickFit program! We’re moving to a limited morning QuickFit Schedule this week, Wednesday/Thursday/Friday only.

Warm Up

2 rounds
20 Partner Wall Balls (~5 Big steps apart)
20 Partner Sit Ups

WOD

4 Rounds each, alternating after each full round
20 Russian Kettlebell Swings (Advanced overhead swings)
15 Sit Ups
10 Burpees
* Partner Bikes for distance

Score 1: Time to complete 8 total rounds
Score 2: Distance Biked

Recovery

15 Superman on floor with :02 hold at the top
1:00 Cross Body Hip Stretch (banded if needed) / side

CrossFit

Cycle 3 – Retest Week – Day 1
Compare to 12/4/2017

Warmup

AMRAP 6:00
Row 300m
10 Romanian Deadlifts
10 Push Presses
All done with an empty bar

Strength

Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

WOD

AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!

Competitor Extra

For Time
Ski 2K or Row 2K