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
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