Monday, 7.10.2017

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

OPEN GYM: 8:00am-9:00am

Warm up:

200m Run

30 Walking Lunge

30 Sit up

15 Push up

15 Ring Row

Mobility:

Squat Prep

Overhead

Ankle

Strength:

Pause Back Squat

-3×3 @ 70%

-2×2 @ 75%

3 second pause on the 1st rep of each set

WOD:

For Time

25 GHD sit UP

-then-

21-15-9-15-21

Wall Ball (20/14)

Box Jump (24/20)

-then-

25 GHD sit up

Accessory:

Overhead Plate hold

3 minutes