Monday 10.31.2016

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

Weightlifting: 6:30pm

Warm up:

2 Rounds

-200m Run

-10 Lunge

-10 Ring Row

Mobility:

Shoulder

Posterior chain

Hip

Strength:

A) Bench Press

-5×5 Working to heavy

B) Bent Over Row

-5×5 at moderate weight

WOD:

5 Rounds for time

-20 Double Under

-5 Pull up

-10 Push up

-15 Air Squat

Accessory:

Back Extensions

-3×8