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Blog Monday, 11.7.2016

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Monday, 11.7.2016

  • by rbwrv
  • November 7, 2016

Monday, 11.7.2016

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

Weightlifting: 6:30pm

Warm up:

-Tabata Jump Rope

3 Rounds

-5 Pull up

-10 Push up

-15 Air Squat

Mobility:

-Shoulder

-Hip

-Posterior chain

Strength:

A) Bench Press

-5×5 Working to Heavy

B) Bent Over Row

-5×5 Moderate Weight (same all 5 sets)

WOD:

4 Rounds

-10 Burpees Over Rower

-15 Sit ups

-20 Cal Row

Accessory:

Handstand Hold

-4×20 Seconds

-or Handstand walk practice

 

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