Friday, 6.23.2017

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

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

Warm up:

Dynamic/PVC Warm up

Mobility:

Overhead

Hips

Posterior Chain

Strength:

12 min E2MOM

-3 Overhead Squats @ 75% of Snatch 1RM

WOD:

12 Min AMRAP

-100m Run

-10 Deadlifts (155/105)

-10 Handstand Push up (SX-2 Wall Walks)

Accessory:

Hollow Holds/Superman/Rest

-20/20/20 x3