Monday 9.28.2015

CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies Only), Noon, 4:00pm, 5:30pm, 6:30pm

Gymnastics: 6:30am

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

Warm-Up:

2rounds-

100m Run

8 Ring Rows

8 WallBalls

Ankle/Shoulder/Hip Mobility

Strength:

Every 90 sec for 6 Rounds:

1 Power Snatch (tempo descent- 4sec) + 1 Snatch (full)

WOD:

6 x 200m Sprint

*1 min Rest between rounds

If there is +/- 5 sec discrepancy between rounds, there will be a 5 burpee penalty. However, these are to be performed full out, there will be a 50 burpee penalty for anyone caught “fairy running”, trying to avoid burps 🙂

Warm-Down:

3 x 8(each leg) One-legged RDLs

Mobilize Calves, Hamstrings & Lower Back