Friday, 8.4.2017
CrossFit Class: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm
Open Gym: 8-9:00am
Warm up:
Dynamic Warm up
400m Run
Mobility:
Shoulders
Hips
Ankles
Strength:
Thruster EMOM
-3 Minutes
5 Thrusters (95/65)
Rest 1 Minute
-3 Minutes
-4 Thrusters (115/75)
Rest 1 Minute
-3 Minutes
-3 Thrusters (135/95)
WOD:
FOR TIME
-10 Rounds
100m Row
(1 minute rest between rounds)
Performed at max effort each round
RESET rower each round
Accessory:
Hollow Hold/Superman Hold/ Rest
4 x 20/20/20
0Comments