Friday, 7.15.2016
CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM
Open GYM: 8:00-9:00AM
Warm up:
2 Rounds
100m Run
8 Banded Good Mornings
8 Ring Ros
Posterior Chain/ Ankle/Hip Mobility
Strength:
A) Deadlift
-5×3 (4 second eccentric) Work to heavy 3 rep
B) Box Jump
-5×5 High Box
WOD:
3 Rounds
-20 Jumping Lunge
-15 Wall Ball (20/14)
-100m Run
Accessory:
Foam Roll and Mobilize Legs
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