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
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