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Blog Friday, 7.22.2016

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Friday, 7.22.2016

  • by rbwrv
  • July 21, 2016

Friday, 7.22.2016

CrossFit Class Times: 5:30AM, 9:00AM, Noon, 4:00PM, 5:30PM

Open GYM: 8:00-9:00AM

Warm up:

2 minutes of Jump Rope

2 Rounds

-10 Ring Row

-10 PVC Strict Press

Overhead/Hip/Ankle Mobility

Strength:

A) Strict Press

-5×5 Working to Heavy

B) Strict Pull ups

-5xME (weight if needed)

WOD:
While carrying Slamball

For Time

-50 Sit ups (w/ Slamball) (20/15)

-400m Slamball carry

-30 Lunges (w/ Slamball)

-20 Slams

-10 Backwards Tosses

Accessory:

Handstand Hold

-4×20 Seconds

OR work on Handstand Walks

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