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
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