Friday, 1.20.2017

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

NORMAL CLASS TIMES START BACK NEXT WEEK

Warm up:

10 PVC Pass Thru

3 Rounds

-5 Barbell Good Mornings

-5 Back Squat

-5 Hang Power Snatch

-5 Snatch Grip Push Press

Mobility:

Overhead

Hip

Ankle

Front Rack

Strength:

Snatch

-15 minutes to work to heavy

WOD:

Open WOD 12.5

7 Minutes

3/3, 6/6, 9/9, 12/12, 15/15

Thrusters (95/65)   SX (65/45)

Chest to Bar Pull ups    SX( Pull ups, Jumping Chest to Bar)
Accessory:

Handstand Holds

-4×20 Second holds

or Work on HS Walks