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Blog Friday, 5.6.2016

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Friday, 5.6.2016

  • by rbwrv
  • May 6, 2016

Friday, 5.6.2016

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

Warm up:

400m Run

2 Rounds

-10 lunges

-10 Sit ups

Front Rack Mobility/ Squat Prep

Strength:

A) Back Squat

-3×10 @ 65%

B) Box Jump

-3×5 @ any height (focus on exploding up and opening hips)

WOD: 

“The Chief”

5 Rounds

-3 Min AMRAP

-3 Power Clean (135/95)

-6 Push Up

-9 Air Squat

(REST 1 MINUTE BETWEEN ROUNDS)

Continue where previous round ended

Accessory:

Foam Roll

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