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