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Blog Wednesday, 12.14.2016

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Wednesday, 12.14.2016

  • by rbwrv
  • December 14, 2016

Wednesday, 12.14.2016

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

NO 7:30AM OR 6:30PM

Warm Up: 

400m Run

Dynamic Warm up

Mobility:

Shoulder

Hip

Posterior Chain

Strength:

A) Bench Press

-5×3 Working to Heavy (not Max)

B) Bent over Row

-5×5 using same weight all 5 sets

WOD:

20 Thrusters (95/65)

5 Muscle Ups (Sx 10 Ring Dips)

30 Double Unders

15 Thusters

5 Muscle Ups

30 Double Unders

10 Thrusters

5 Muscle Ups

30 Double Unders

5 Thusters

5 Muscle Ups

30 Double Unders

Accessory:

Ghd sit ups

-4×8

 

 

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