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Blog Monday, 2.27.2017

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Monday, 2.27.2017

  • by rbwrv
  • February 27, 2017

Monday, 2.27.2017

CrossFit: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up: 

Med Ball Warm up

Mobility:

Shoulders

Hips

Lower Back

Strength:

A) Strict Press

-5×5 Working to Heavy      Blue Print: Start light and work up

B) Strict Pull up

-5×5                                       Blue Print: Banded Pull-Ups

 

WOD:

For Time

500m Row

25 Wall Ball (20/14)

400m Row

20 Wall Ball

300m Row

15 Wall Ball

200m Row

10 Wall Ball

100m Row

5 Wall Ball

Blue Print:

5 Rounds for Time- 

250m Row 

10 Wall Balls 

Accessory:

Handstand Holds

-4×20 Seconds

Or work on Handstand Walks

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