Monday, 3.6.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm up:
2 min Jump Rope
Medball Warm up
Mobility:
Hip
Front Rack
Ankles
Strength:
Clean and Jerk
-15min to work to heavy
WOD:
For Time
75 Double Unders
-then-
5 Rounds
-8 Thrusters (95/65)
-8 Chest 2 Bar
-then-
75 Double Unders
BluePrint WOD
For Time
75 Singles
-then-
4 Rounds
-8 Thrusters 25#
-8 Ring Row
-then-
75 Singles
Accessory:
Handstand Holds
-4x20second holds
or work on Hand stand walks
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