Tuesday, 10.4.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Gymnastics meets at 6:30pm

Warm up:

Medball Warm up

Squat Prep/Ankle/ Shoulder Mobility

Strength:

Tempo Back Squat

-5×3 @ 70% 4-3-X-1

4 seconds down

3 second pause at bottom

X explode up

1 second pause/rest at top

WOD:
3 Rounds

-200m Run

-20 Lunges

-20 KB Swing (53/35)

Accessory:

Handstand Holds

-4×20 Seconds

-work on HS walks