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
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