Friday 2.12.2016
CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm-Up:
400m Run MedBall Warm-Up Shoulder/Hip/Ankle Mobility Strength: 5×3 Strict Press *Start around 60% and work up to heavy as possible- heavier than last week WOD: ‘Mix of Open WOD 14.5 & 15.5’ 21-15-9 Row for Calories Thrusters 95/65# Burpees over the Bar Accessory Work: 2min Max Distance Hand Stand Walk *If you cannot HS Walk, spend 5 minutes practicing kicking into HS- holding on or away from the wall. |
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