Wednesday 9.9.2015

CrossFit Class Times: 5:30am, 7:30am, 9:00am (Women’s Class), Noon, 4:00pm, 5:30pm, 6:30pm

Gymnastics Class Time: 6:30am

Leonidas Barbell Club meets at 7:30pm  (club members only) 

Warm-Up:

400m Run

Med-Ball Warm-Up

Shoulder/Hip/Ankle Mobility

BBG:

15 minutes to establish a 1 RM Snatch

WOD: 

‘Helen’

3 Rounds For Time:

400m Run

21 KB Swings 53/35

12 Pull-ups       (Banded Pull-ups)

Warm-Down:

3x 6 (each leg) one-legged box squat

*try to use a lower box than you have used in the past