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