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