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