Tuesday 2.9.2016
CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Gymnastics/ROMWOD- 6:30pm
Warm- Up:
4 Rounds- 30sec Jump Rope 20sec HS Hold (Plank Hold) Shoulder/Hamstring Mobility Strength: A) 5×3 Deadlifts w. 3-sec pause @ Knee *start @ 55% and work up to HAP B) 5×8 Weighted Push-ups WOD: Complete as many rounds and reps as possible in 7:00- 5 Power Cleans 155/105# 7 HSPU (Sx: 14 DB Push Press) Accessory Work: 3×20 Active Hang Holds (Shoulders are active; Body in a hollow position) For an extra challenge, make these hanging L-sit holds |
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