Friday, 6.17.2016
CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM
Open GYM: 8:00-9:00AM
Warm up:
400m Run
Dynamic warm up
Posterior/Front Rack/ Overhead Mobility
Strength:
A) Deadlift
-5×5 working to heavy 5
B) Medball Toss
-5×3 Tosses for max distance
WOD:
3 Rounds
-18 GHD sit ups (SX-Abmat sit up)
-12 Handstand Pushup (SX-Hand Release Pushup)
-6 Power Clean (155/105)
Accessory:
Back Extensions
-3×10
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