Monday, 10.23.2017

CrossFit Class: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm, 6:30pm

Warm up:

3 Rounds

-100m Run

-8 Push up

-8 Air Squat

Mobility:

Hips

Shoulders

Strength:

Back Squat

-1×6 @ 70%

-1×4 @ 75%

-1×2 @ 80%

-1×2 @ 85%

-2×1 @ 90%

WOD:

13min AMRAP

-5 Wall Walks (Scale -50ft inch worms)  Down and back on wood

-15 KB Swing (53/35) (Russian)

-30 Single Unders

Accessory:

Single Leg KB Deadlift

-3×5 each leg