Friday, 9.16.2016

Class CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

REMINDER SATURDAY CLASS IS AT 8:00AM because of early football game

Warm up:

2 Rounds

-200m Run

-8 Ring Row

-8 Push up

-8 lunges

Strength:

A) Strict Press

-5×5 Working to Heavy 5

B) Strict Pull Up

-5xME (weight if needed, work on kipping/butterfly)

WOD:

40-30-20-10

Calorie Row

Sit up

Double Under

Accessory:

KB/DB Bulgarian Split Lunges

-3×5 each leg