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