Friday, 7.7.2017
CrossFit Class: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
OPEN GYM: 8:00am-9:00am
Warm up:
2min of Jump Rope
Medball warm up
Mobility:
Front Rack
Overhead
Squat Prep
Strength:
Front Squat
-1×2 @ 75%
-1×2 @ 80%
-2×1 @ 85%
-1×1 @ 90%
WOD:
4 Rounds
-50 Double Unders
-30 Single Arm Russian KB Swing (53/35) 15 each side
-10 Single Arm KB Overhead Squat (53/35) 5 Each Side
Accessory:
GHD Sit up
3×12
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