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