Wednesday, 2.15.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm
Open Gym: 6:30pm
Warm up:
2 Minutes of Jump Rope
3 Rounds of Cindy
Mobility:
Squat Prep
Hips
Ankles
Low Back
Strength:
Back Squat
-4 Min EMOM
5 reps @ 65% (BluePrint: 35#)
REST 2 MINUTES
-4 Min EMOM
4 reps @ 70% (BluePrint: 45#)
REST 2 MINUTES
-4 Min EMOM
-3 reps @ 75% (BluePrint: 55#)
WOD:
-200m Run
-25 Push up
-25 Sit up
-200m Run
-20 Push up
-20 Sit up
-200m Run
-15 Push up
-15 Sit up
-200m Run
-10 Push up
-10 Sit up
-200m Run
-5 Push up
-5 Sit up
Blue Print:
5 Rounds for Time-
100m Run
10 Push Ups
10 Sit Ups
Accessory:
Overhead Plate Hold
-accumulate 3 Minutes
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