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)
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