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