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