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Blog Friday, 2.3.2017

Blog

Friday, 2.3.2017

  • by rbwrv
  • February 3, 2017

Friday, 2.3.2017

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

Warm up:

500m Row

2 Rounds

-5 Good Mornings

-5 Back Squat

-5 Pull up

-5 Jump Squats

Mobility:

Posterior Chain

Calves

Overhead

Hip

Strength:

10 Minute Alternating EMOM

A) Deadlifts

-5×5 (275/185)   SX1 (225/155) SX2(155/105)

B) Box Jumps

-5×5

 
Blue Print Strength:

A) Deadlifts

-5×5  75/65/45

B) Step Ups

-5×10

WOD:

Open WOD 15.3

14 Minute AMRAP

-7 Muscle ups    (14 Pull Ups)

-50 Wallball (20/14)

-100 Double Unders (250 Singles)

BLUE PRINT WOD
10 min amrap:

7 box dips
20 WallBalls
50 Single Unders

Accessory:

GHD Sit up

-3×10

Blue Print Accessory:

AbMat Situps

-3×10

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