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Blog Monday, 10.10.2016

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Monday, 10.10.2016

  • by rbwrv
  • October 10, 2016

Monday, 10.10.2016

CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Weightlifting 6:30pm

Warm up:

2 Rounds

-200m Run

-8 Wall Ball

-8 Ring Row

Front Rack/ Shoulder/ Ankle Mobility

Strength:

A) Push Press

-5×3 Working to Heavy

B) Bent Over Row

-5×5

WOD:

5  Rounds

-100m Run

-10 Slam Ball (20/15)

-10 Pull up

Accessory:

Wall Sits

3 minutes total in wall sit

(break up however you want, just reach 3 minutes)

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