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
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