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Blog Friday, 12.4.2015

Blog

Friday, 12.4.2015

  • by rbwrv
  • December 4, 2015

Friday 12.4.2015

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

Warm-Up:

500m Row

Dynamic Warm Up

Shoulder/Hip/Ankle Mobility

Strength:

5×4 Tempo Deadlift (down)

Follow each set with 5 Challenging Box Jumps

WOD:

As many rounds as possible in 20:00 of:

25 Sit ups

21 Push Press (75/55)

Run 400m

Warm-Up:

3×5 Weighted Pull-ups

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