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Blog Wednesday, 7.19.2017

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Wednesday, 7.19.2017

  • by rbwrv
  • July 19, 2017

Wednesday, 7.19.2017

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

Open Gym: 8:00am-9:00am

Warm up:

1000m Row (or 5 Minutes)

Mobility:

Posterior Chain

Overhead

Hips

Strength:

A) Deadlift

-5×3 Working to Heavy 3

B) Double Unders

-35 between each set

or work on DU

WOD:

-300m Run

-30 Single Arm KB OHS (53/35)

-200m Run

-30 Single Arm KB Front Rack Squat (53/35)

-100m Run

-30 KB Goblet Squats (5/35)

Accessory:

Bicycle Kicks

-4×20 seconds

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