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Blog Tuesday, 5.9.2017

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Tuesday, 5.9.2017

  • by rbwrv
  • May 9, 2017

Tuesday, 5.9.2017

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

Warm up:

4 Rounds

-100m Row

-6 Burpee Over Rower

Mobility:

Shoulders

Hips

Strength:

A) Bench Press

-5×5 Working to Heavy of Day

B) Bent Over Row

-5×5   Using same weight all 5 sets

WOD:

21 Minute EMOM (or 7 Rounds of)

A) 15 Wall Balls (20/14)

-try to go unbroken through all 7 Rounds

B) 12 Toes 2 Bar

-Do as many T2B as possible in 30 seconds and finish with Knee 2 Elbow or hanging knee raise

C) 9 Sumo Deadlift Hi Pull (95/65)

 

THERE IS NO SCORE FOR THIS WOD. JUST DO THE WORK

Accessory:

GHD Sit up

3×10

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