Wednesday, 6.14.2017

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

Open Gym: 8:00am-9:00am

Warm up:

400m Run

Dynamic Warm up

Mobility:

Overhead

Hip

Posterior Chain

WOD:

FOR TIME  (28min TIME CAP) 

60 Double Unders    (SX-120 Singles)

500m Row

40 Single Arm Overhead Lunge (50/35 DB)

30 GHD Sit Ups      (SX- Ab Mat Sit up)

20 Alternating DB Snatch (50/35)

10 Burpee Muscle Ups     (SX 10 Burpee Pull ups)

20 Alternating DB Snatch

30 GHD Sit up

40 Single Arm Overhead Lunge

500m Row

60 Double Unders