Monday, 6.12.2017
CrossFit Class: 5:30am, 9:00m, Noon, 4:00pm, 5:30pm
Open Gym: 8:00am-9:00am
Warm up:
100m Run
-3 rounds
3 pull up (ring row)
5 push up
7 air squat
100m Run
Mobility:
Hips
Front Rack
Overhead
Strength:
Front Squat/Back Squat
3 x 3+5 @ 70% of FS
2 x 2+4 @ 75% of FS
WOD:
15 Min AMRAP
-5-10-15-20-……
Shoulder 2 Overhead (115/75)
Toes 2 Bar
Accessory:
GHD Back Extensions
-3×10
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