Tuesday, 6.7.2016

CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM

Open GYM: 8:00-9:00AM

Warm up:

Dynamic Warm up

Squat Prep/Shoulder/Ankle Mobility

Strength:

Pause Back Squats

-5×3

3 second hold at bottom working to heavy 3 reps

WOD:

4 Rounds

:30 Work/ :30 Rest

A)Wall Ball 20/14

B) KB Swing (53/35)

C) Toes 2 Bar

D) Double Unders

Accessory:

Turkish Get up

-3x(5/5)

Keep weight light and focus on core