Friday, 10.14.2016
CrossFit Classes: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
Tabata Jump Rope
then
3 Rounds
-20 second Handstand Hold/Plank Hold
-7 Jumping Squats
Overhead/Hip/Ankle Mobility
Strength:
Overhead Squat
-5-3-2-2-2-1-1-1-
Working to Heavy Single
WOD:
4 Rounds
-15 Calorie Row
-15 Thrusters (95/65)
Accessory:
Hollow Hold/Superman/Rest
3x 20/20/20
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