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