Friday, 4.22.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Warm up:

-500m Row

-then-

2 Rounds

-8 Wall Ball

-8 Push up

Squat Prep Mobility

Strenght:

A) Back Squat

-3×10 @ 65%

B) Box Jumps

-3×5

(any height box, focus on exploding up quickly and fully opening the hips)

WOD:

“DEATH BY 10M”

-10m MedBall Carry  (20/14)

Starting at 0:00 you have 1 minute to complete 1 “10m Medball Carry” (down)

Starting at 1:00 you have 1 minute to complete 2 “10m Medball Carry” (down/back)

Starting at 2:00 you have 1 minute to complete 3 “10m Medball Carry” (down/back/down)

Continue increasing the 10m carries until no longer able to finish

Accessory:

Foam Roll/Mobilize