Wednesday, 7.5.2017
CrossFit Class: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
OPEN GYM: 8:00-9:00am
Warm up:
500m Row
10 Burpee Over Rower
Mobility:
Shoulders
Posterior Chain
Ankles
Strength:
A) Bench Press
-5×3 Working to Heavy 3
B) Bent Over Row
-5×5
WOD:
14 min AMRAP
-200m Run
-8 Push up
-12 Sit up
Accessory:
Single Arm KB Deadlift
-3×5 Each leg
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