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Blog Friday, 5.13.2016

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Friday, 5.13.2016

  • by rbwrv
  • May 13, 2016

Friday, 5.13.2016

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

Warm up:

500m Row

2 Rounds

8 Push up

8 Banded Good Mornings

Posterior/Shoulder/Hip Mobility

Strength:

A) Deadlift (tempo)

-5×3 w/ 5 second down

working to heavy 3

B) Box Jump (High)

-5×5 Using high box

WOD: 

21-15-9

Overhead Squat (135/95)

Burpees Over the Bar (Facing)

Accessory:

Hollow Hold

-3×30 second hold

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