Friday, 4.1.2016
CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
100 Burpees for time
500m Row
-then-
3 Rounds of “Cindy”
-5 Pull up
-10 Push up
-15 Air Squat
Hip/Shoulder Mobility
Strength:
A) Bench Press
-5×5 Working to Heavy 5
B)5x ME weighted Pull Up
(Scale as needed- Elevated Ring Row, Negatives, Banded)
WOD:
10 Minutes to work:
-40 Slam Balls (20/15)
-40 Wall Balls (20/14)
-then- Max Distance Meter Row
Score will be Meters Rowed
Accessory:
20/20/20 x2
Side Plank/Plank/Side Plank
rest 1 minute between sets
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