Friday 10.28.2016
CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
3 Rounds
-10 PVC Pass Thru
-5 Barbell Good Mornings
-5 Barbell Snatch Push Press
-5 Barbell Back Squat
Mobility:
-Overhead
-Ankle
-Hip
Strength:
Overhead Squat
-15 min to find 3 RM
WOD:
For Time
-800m Run (2×400)
-700m Row
-600m Run (2×300)
-500m Row
-400m Run (2×200)
-300m Row
-200m Run(2×100)
-100m Row
Accessory:
Hollow Hold
-3×30 sec hold
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