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Blog Tuesday, 11.8.2016

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Tuesday, 11.8.2016

  • by rbwrv
  • November 8, 2016

Tuesday, 11.8.2016

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

Gymnastics: 6:30pm

Warm up:

-200m Run

-20sec Plank or Handstand Hold

-20 Wallball

-20 Lunges

-20sec Plank or Handstand Hold

Strength:

Back Squat

-1×2 @ 75% (3sec Pause)

-1×2 @ 80% (3sec Pause)

-2×1 @ 85% (3sec Pause)

-1×1 @ 90% (no Pause)

-1×1 @ 95% (no Pause)

WOD:

3 Rounds

-30 Double Unders (15 attempts/60 singles)

-20 KB Goblet Step Up (53/35)

-10 Handstand Push up (5 Wallwalk/ 10 Box HSPU/ 10 HRPU)

Accessory:

Hollow Hold

-4×30 Sec

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