Monday, 12.19.2016
CrossFit Classes: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
Warm up:
500m Row
2 Rounds
-6 Ring Row
-8 WallBalls
-10 Sit ups
-12 Lunges
Mobility:
Front Rack
Overhead
Posterior Chain
Strength:
Strict Press
-3×3
Push Press
-3×3
Jerk
-2×2
-2×1
(Progress up in weight with each set working to heavy in each movement)
WOD:
Open WOD 15.1
9 min AMRAP
-15 Toes to Bar
-10 Deadlift (115/75)
-5 Power Snatch (115/75)
Accessory:
Accumulate 3 Minutes of Handstand hold
or 4 Minutes if scaling to Plank
Break it up however needed
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