• +662 801 6763
  • Mon - Fri 5:30 am - 7:30 pm
Blog Wednesday, 2.1.2017

Blog

blog

Wednesday, 2.1.2017

  • by rbwrv
  • February 1, 2017

Wednesday, 2.1.2017

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

Open Gym: 6:30pm

Warm up:

400m Run

3 Rounds

-15 Air Squat

-10 Push up

-5 Pull up (Ring Row)

-:20sec Handstand Hold (Plank)

Mobility:

Overhead

Hip

Ankle

Wrist

WOD:

Open Wod 16.1 Modified

25minute AMRAP

-25ft Walking Overhead Plate Lunge (45/25)

-8 Burpees Over the Plate

-25ft Walking Overhead Plate Lunge (45/25)

-8 Chest 2 Bar  Pull ups

(Scale weight of plate 1st. If overhead is not possible, Plate to chest)

(Scale Chest 2 Bar to Regular Or Jumping Pull ups)

BLUE PRINT

3 x 5min AMRAP

-25Ft Plate to Chest Lunge (10 lbs)

-8 Burpees over Plate

-25Ft Plate to Chest Lunge (10 lbs)

-8 Ring Rows

REST 2 MINUTES BETWEEN ROUNDS

Accessory:

Hollow Holds

-3×30 Sec holds

 

 

0Comments

Leave a Comment

Your email address will not be published. Required fields are marked *