Friday, 10.7.2016
CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
Tabata Jump Rope
3 Rounds
-6 Push up
– 7 Jump Squats
-8 Lunges
-then
-10 Angel Kicks
-10 Scorpion Kicks
Hip/Posterior/Front Rack Mobility
Strength:
-Deadlift
5-3-2-2-2-1-1-1 Working to a heavy single
WOD:
2 Rounds
-500m Row
-10 Squat Cleans (155/105)
-20 Handstand Push up (6 Wall Walks, HSPU from Box, or HRPU for scale)
Accessory:
Weighted Sit ups
-3×15
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