Wednesday, 10.18.2017
CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm
Warm Up:
500m Row
3 rounds
-20 Second Hollow Hold
-20 Second Plank Hold
-20 Second Wall Sit
Mobility:
Front Rack
Hips
Overhead
Strength:
Strict Press
-3×3
Push Press
-3×2
Jerk
3×1
WOD:
4Rounds :30 work/ :30 rest
A) WallBalls (20/14)
B) KB Swing (53/35)
C) Toes 2 Bar
D) Double Unders
Accessory:
Single Leg KB Deadlift
-3×5 Each leg
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