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Blog Friday, 9.22.2017

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Friday, 9.22.2017

  • by rbwrv
  • September 22, 2017

Friday, 9.22.2017

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

Warm up:

500m Row

-10 Kang Squats

-10 Lunge

-10 Jump Squats

Mobility:

Hips

Shoulders

Posterior Chain

Strength:

A) Tempo Deadlift

-5×3 (5 seconds down)  – work to heavy 3

B) Box Jumps

-5×5  (high box)

WOD:

5 Rounds

:30 work/:30 rest

A) Front Foot Elevated Lunge (2×45# plate)

B) Side to Side Shuffle (2×45# plate)

C) Burpee to Plate (2×45# plate)

Accessory:

GHD Sit up

-3×10

 

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