Thursday, 10.5.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, 4:00pm, 5:30pm, 6:30pm
Warm up:
2 Minute Jump Rope
Dynamic Warm up
Mobility:
Shoulder
Hip
Ankle
Skill:
Pull up Progressions
9 Min EMOM
A) Scapular retractions
B) Negatives
C) Hollow Kips
-then-
Tabata Style Practice
-any style (Strict/Kipping/Butterfly)
WOD:
14 minute AMRAP
200m Run
200m Row
50 Double Unders
Accessory:
Bottoms up KB Strict Press
-3×5 each arm
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