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Blog Tuesday, 12.13.2016

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Tuesday, 12.13.2016

  • by rbwrv
  • December 13, 2016

Tuesday, 12.13.2016

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

NO 7:30AM OR 6:30PM

Warm up:

300m Row

3 Rounds

-5 Push up

-7 Sit up

-9 Air squat

Mobility:

Squat Prep

Front Rack

Ankle

Wrist

Strength:

Front Squat

-3×4 @ 75%

THEN

Back Squat

-2×8 @ FS 75%

WOD:

12 Minute AMRAP

-100m Run

-20 Lunge

-10 Pull up

Accessory:

Hollow Holds/Superman/Rest

-3×20/20/20

 

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