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
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