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Blog Monday, 5.1.2017

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Monday, 5.1.2017

  • by rbwrv
  • May 1, 2017

Monday, 5.1.2017

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

Warm up:

3 Rounds

-100m Row

-10 Burpees

-10 Wallball

Mobility:

Hips

Posterior Chain

Shoulders

Strength:

Back Squats

-1×8 @ 70%

-1×5 @ 75%

-1×3 @ 80%

-2×2 @ 85%

WOD:

400m Run

30 Double Unders

20 KB Swing (53/35)

10 Alternating KB Snatch (53/35)

20 KB Swing

30 Double Unders

400m Run

Accessory:

Overhead Plate Holds

-Accumulate 3 minutes

 

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