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