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
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