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Blog Friday, 2.17.2017

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Friday, 2.17.2017

  • by rbwrv
  • February 17, 2017

Friday, 2.17.2017

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

Warm Up:

Medball Warm up

Mobility:

Front Rack

Squat Prep

Wrist

Low Back

Strength:

Front Squat

-5×3 @ 70%

Blue Print: 

Front Squat 5×3  (start with barbell, work up in weight each set) 

WOD:

CrossFit Open WOD 15.5

27/21/15/9

Calorie Row

Thrusters (95/65)

Blue Print: 

18/15/12/9

Calorie Row 

Thrusters   25#

Accessory:

Foam Roll

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