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
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