Thursday 1.7.2016 

CrossFit Class Times: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm; Open Gym- 4:00-6:30pm 

Warm- Up:

400m Run/ 500m Row

Dynamic Movements

Mobility

Skill:

10-15 mins to work Muscle Up Progressions

Active Recovery:

3x 1000m Row or 800m Run

3-4 mins of Mobility between Rows/Runs

-OR-

Complete a WOD from earlier in the week you missed