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Blog Friday, 9.30.2016

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Friday, 9.30.2016

  • by rbwrv
  • September 30, 2016

Friday, 9.30.2016

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

NO OPEN GYM SUNDAY

Warm up:

100m Run

3 Rounds

-20 Double Unders (30 singles)

-10 Lunges

-5 Broad Jumps

Posterior/Hip/Shoulder Mobility

Strength:

A) Deadlift

-5×5 Working to Heavy

B) Slamball Toss

-5×3 Max Distance

WOD:
For Time

-500m Row

-25 Wall Ball (20/14)

-400m Row

-20 Wall Ball

-300m Row

-15 Wall Ball

-200m Row

-10 Wall Ball

-100m Row

-5 Wall Ball

Accessory:

Flutter Kicks

-3×30 seconds

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