Monday, 7.24.2017

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

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

Warm up:

200m Run

3 Rounds

-4 Pull up

-8 Push up

-12 Air Squat

-:20 Plank Hold

Mobility:

Shoulders

Hips

Strength:

Pause Back Squat

-3 second pause at bottom of all reps

-1×3 @ 70%

-3×2 @ 75%

-3 second pause at bottom of 1st rep

-1×2 @ 80%

WOD:

7 Min AMRAP

-3 Muscle up  (6 Pull up)

-5 Handstand Push up (10 Hand Release Push up)

-7 Toes 2 Bar (14 Sit up)

Accessory:

Bulgarian Split Squat

-3x 5 (each leg)