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Blog Friday, 1.27.2017

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Friday, 1.27.2017

  • by rbwrv
  • January 27, 2017

Friday, 1.27.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:30pm, 5:30pm

Warm Up:

3 Rounds

10 Barbell Good Mornings

5 Back Squat

10 Strict Press

5 Front Squat

Mobility:

Front Rack

Overhead

Hip

Strength:

Alternating 12 minEMOM

A) Thrusters

-6×5 @ 115/75

B) Chest to Bar Pull ups

-6×5

Scale down thrusters/C2B as needed

WOD:

OPEN WOD 12.3

18minute AMRAP

-15 Box Jump (24/20)

-12 Push Press (115/75)  SX (95/55)

-9 Toes 2 Bar

Accessory:

Foam Roll

Mobilize

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