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Blog Thursday, 9.28.2017

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Thursday, 9.28.2017

  • by rbwrv
  • September 27, 2017

Thursday, 9.28.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, 4:00pm, 5:30pm, 6:30pm

Warm up:

200m Run

3 Rounds

8 Wallball

8 Ring Row

Mobility:

Shoulders

Posterior Chain

Strength:

A) Bench

-4×3 ¬†Work to heavy 3

-1xME @60 of heavy 3

B) Supinated Bent over Row

-5×5 at moderate weight

WOD:

4 Rounds

-25 Burpees

1 minute rest between rounds

Accessory:

Wall Sit

-3 minutes

add weight if possible

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