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Blog Friday, 12.30.2016

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Friday, 12.30.2016

  • by rbwrv
  • December 30, 2016

Friday, 12.30.2016

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

Warm up:

2 Minutes of Jump Rope

-2 Rounds

-10 Banded Good Mornings

-10 Lunge

-10 Push up

Mobility:

-Shoulders

-Posterior Chain

-Ankles

-Hips

Strength:

A) Bench Press

-5×3 Working to Heavy 3

B) Pull up

-5x Max Effort

WOD:

Open WOD 14.3

8 Minute AMRAP

-10 Deadlift (135/95)

-15 Box Jump (24/20)

-15 Deadlift (185/135)

-15 Box Jump (24/20)

-20 Deadlift (225/155)

-15 Box Jump (24/20)

-25 Deadlift (275/185)

-15 Box Jump (24/20)

-30 Deadlift (315/205)

-15 Box Jump (24/20)

-35 Deadlift (365/225)

-15 Box Jump (24/20)

Accessory:

Foam Roll and Mobilize

 

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