Wednesday, 4.20.2016
CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Leonidas Barbell meets at 6:30pm
MedBall Warm up/ PVC Warm up
Front rack/ Shoulder/ Hip Mobility
Strength:
A) Strict Press
-5×5 Working to Heavy 5
B) Weighted Pull up
-5x ME (5-8 reps a set)
(If you do not have strict pull ups – use a smaller band than in workouts or 3-4 negatives a set with 3-seconds down)
WOD:
12 Min AMRAP
-30 Double Unders
-6 Hang Power Cleans (115/75)
-9 Toes 2 Bar
Accessory:
Single leg KB Deadlift
-3x(5/5)
0Comments