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Blog Friday, 10.30.2015

Blog

Friday, 10.30.2015

  • by rbwrv
  • October 30, 2015

Friday 10.30.2015

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

Warm-Up:

3 Rounds of Cindy

Shoulder/Hip/Ankle Mobility

Strength:

5×3 Back Squat @ 70%

Follow each set with 5 challenging Box Jumps

WOD:

‘Rowling’

10 x 100m Row

*the goal is to get your rower to stop directly on 100m, any meters over or under will result in burpees. Burpees will be done immediately between rounds.

Warm-down:

3×5 Weighted Pullups

(If you need assistance, try to make them as difficult as possible)