Friday, 4.29.2016
CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm Up:
400m Run
Dynamic Warm up
Front Rack/ Posterior Mobility
Strength:
A) Deadlift (tempo)
-5×3 w/5 seconds down tempo
working to a heavy 3 reps
B) Box Jump
-5×5 High Box
WOD:
For Time
-15 Thrusters (115/75)
-9 Cal Row
-12 Thrusters
-12 Cal Row
-9 Thrusters
-15 Cal Row
Accessory:
-3×10 weighted sit up
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