Friday, 10.13.2017

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

Warm up:

200m Run

3 Rounds

-10 Kb Swing

-10 Goblet Squat

Mobility:

Shoulders

Hips

Ankles

Strength:

Front Squat

-1×3 @ 70%

-3×3 @ 75%

-1×2 @80%

WOD:

300m Run

30 Single Arm S2OH (50/35)

30 Sit up

200m Run

20 Single Arm S2OH

20 Sit up

100m Run

10 Single Arm S2OH

10 Sit up

Accessory:

5x

ME handstand Walk

or

5 Wall Walk

or

3x30sec HS Hold