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Blog Friday, 9.29.2017

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Friday, 9.29.2017

  • by rbwrv
  • September 28, 2017

Friday, 9.29.2017

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

Warm up:

3 Rounds

-10 Kb Swing

-10 Kb Goblet Squat

Mobility:

Hips

Ankles

Shoulders

Strength:

Front Squat

-5×3 @ 70%

-3 second pause on 1st rep

WOD:

9 Minute Amrap

-10 Thruster (95/65)

-30 Double Unders

Accessory:

Hollow Hold/ Superman Hold/ Rest

-20/20/20

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