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Blog Wednesday, 10.4.2017

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Wednesday, 10.4.2017

  • by rbwrv
  • October 3, 2017

Wednesday, 10.4.2017

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

Warm up:

Medball Warm up

Mobility:

Posterior Chain

Hips

Overhead

Strength:

A) Tempo Deadlift

-5×3 (4 Second Count down)

B) Box Jumps

-5×5 High

WOD:

-15 HandStand Push up

-15 Back Squat (135/95)

-15 Bar Facing Burpees over Bar

-12 HandStand Push up

-12 Front Squat (135/95)

-12 Bar Facing Burpees over Bar

-9 HandStand Push up

-9 Overhead Squat (135/95)

-9 Bar Facing Burpees over Bar

Accessory:

Bulgarian Split Squat

-3×5 each leg

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