Friday, 3.17.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon
Open Gym: 4:00pm
FNL: 6:00pm
Warm up:
400m Run
2 Rounds
-10 Banded Good Mornings
-10 Air Squat
-5 Push up
Mobility:
Posterior Chain
Overhead
Hips
WOD:
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
0Comments