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Blog Friday, 7.8.2016

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Friday, 7.8.2016

  • by rbwrv
  • July 7, 2016

Friday, 7.8.2016

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

Shoulder/Hip/Ankle Mobility

Strength:

A) Bench Press

-5×5 Working to heavy 5

B) Strict Pull up

-5xME (weight if needed)

WOD:
4 Rounds

-200m Run

-15 Air Squat

-10 Push Up

-5 Pull up

Accessory:

Handstand Hold

-4×20 Sec hold

(or work on handstand walks)

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