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Blog Tuesday, 12.20.2016

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Tuesday, 12.20.2016

  • by rbwrv
  • December 20, 2016

Tuesday, 12.20.2016

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

Warm up:

-20 Wallballs

-15 Push up

-10 Burpees

Dynamic Warm up

Mobility:

Hips(Squat Prep)

Front Rack

Ankles

Wrist

Strength:

Front Squat

-3×3 @ 80%

Back Squat

-2×6 @ FS 80%

WOD:

-20 Cal Row

-20 Shuttle Runs

-16 Cal Row

-16 Shuttle Runs

-12 Cal Row

-12 Shuttle Runs

-8 Cal Row

-8 Shuttle Runs

(Whole length of wood is 1, so down and back is 2)

Accessory:

Deadhand Holds

-4×20 Sec holds

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