Friday, 9.1.2017

CrossFit: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

ONLY ONE CLASS MONDAY, September 4th. LABOR DAY (9:00am)

Memorial Workout for Ryan Smith this Sunday, September 3rd (5:30pm)

Warm up:

2 Rounds

-200m Run

10 Hand release Push up

:20 second Handstand Hold

Mobility:

Shoulders

Hips

Ankles

Strength:

Strict Press

10-8-6-4-2-4-6-8-ME

-20 Double Unders between each set

WOD:

3 Rounds

-10 Power Clean (115/75)

-10 Front Rack Step up (20″ box)

-300m Row

Accessory:

Weighted Plank

3×30 sec holds